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

Weight per 500 calories

• Cooked 51% Whole Wheat Pasta: 315g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted 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 Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Oil Roasted 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	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	7.67% 0.12g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	170% 29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.2% 99g	15% 19.3g	130g per day for Men 19-50 years
Sugars	3.7% 2.67g	3.62% 2.63g	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	0% 0g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	% 0.63g	% 2g	g per day for Men 19-50 years
Fiber	38% 14.5g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.08mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	51.5% 0.67mg	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	49.4% 198μg	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	1.03% 0.93mg	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	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	69.5% 0.63mg	169% 1.52mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	33.7% 142mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	76.4% 1.76mg	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	137% 962mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	1.26% 19mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	32% 3.52mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	5.16% 191g	0.035% 1.3g	3700g per day for Men 19-50 years

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

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.6 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.1 times more Vitamin B5, 2.2 times more Vitamin B6, 3.1 times more Vitamin B9 and 97.6 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

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

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.4 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 1.6 times more Selenium and 146.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 2.4 times more Copper, 2.8 times more Phosphorus and 1.7 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 Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.8 times more Omega 3, 5.1 times more Carbohydrate and 1.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 9.2 times more Fat, 7.9 times more Saturated Fat and 16.9 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 Oil Roasted 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 Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.