Comparing Nutrients in 500 calories Cooked 51% Whole Wheat Pasta VS Sunflower Seeds

Weight per 500 calories

• Cooked 51% Whole Wheat Pasta: 315g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 3.7 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina, which is very high in comparison to other foods. Cooked 51% Whole Wheat Pasta having above average energy density.

Which food has more nutrients per 500 calories - Cooked 51% Whole Wheat Pasta or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.86% 4.7g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	7.67% 0.12g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.2% 99g	13% 17g	130g per day for Men 19-50 years
Sugars	3.7% 2.67g	3.1% 2.24g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.3% 0.22g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.63g	% 2.14g	g per day for Men 19-50 years
Fiber	38% 14.5g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.08mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	88.6% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.7% 63μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.31mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	69.5% 0.63mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	65% 5.2mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	33.7% 142mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	72.6% 1.67mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	49.4% 346mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	1.26% 19mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	32% 3.52mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	5.16% 191g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked 51% Whole Wheat Pasta vs Sunflower Seeds:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.3 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Vitamin B1, 1.3 times more Vitamin B5, 3.8 times more Vitamin B6, 3.1 times more Vitamin B9 and 95.8 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.

Comparing minerals per 500 calories for Cooked 51% Whole Wheat Pasta vs Sunflower Seeds:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.9 times more Manganese, 2.4 times more Selenium and 47.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Calcium, 2.5 times more Copper, 2 times more Magnesium, 1.6 times more Phosphorus and 2.3 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Dried Sunflower Seed Kernels have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 2.4 times more Omega 3, 5.8 times more Carbohydrate and 2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.3 times more Fat, 5.1 times more Saturated Fat and 11.5 times more Omega 6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 500 kcal.