Comparing Nutrients in 500 calories 51% whole wheat Pasta VS Sunflower Seeds

Weight per 500 calories

• 51% whole wheat Pasta: 138g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Dry 51% whole wheat Pasta with Unenriched Semolina , which is very high in comparison to other foods. 51% whole wheat Pasta having high energy density.

Which food has more nutrients per 500 calories - 51% whole wheat Pasta or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	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	3.8% 3.7g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	5.35% 0.086g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	7.03% 1.2g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.7% 101g	13% 17g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.83g	% 2.14g	g per day for Men 19-50 years
Fiber	36.7% 14g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	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	42.7% 0.51mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.6% 11mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	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	20.4% 81.5μg	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	1.57% 0.23mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.73% 37.3mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	65.4% 0.59mg	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	57.5% 4.6mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	34.2% 144mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	56.6% 396mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	15% 506mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	174% 96μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.33% 12.2g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of 51% whole wheat Pasta vs Sunflower Seeds:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.5 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Vitamin B1, 3 times more Vitamin B6, 2.4 times more Vitamin B9 and 128.2 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for 51% whole wheat Pasta vs Sunflower Seeds:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.9 times more Manganese and 2.1 times more Selenium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Calcium, 2.6 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus and 1.3 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Dried Sunflower Seed Kernels have similar amounts of Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.7 times more Omega 3, 5.9 times more Carbohydrate and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.9 times more Fat, 7.9 times more Saturated Fat and 16.5 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 500 kcal.