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

Weight per 500 calories

• 51% whole wheat Pasta: 138g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted 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 Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	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	3.8% 3.7g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	5.35% 0.086g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	7.03% 1.2g	170% 29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.7% 101g	15% 19.3g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	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	0.38% 0.28g	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	% 0.28g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 2g	g per day for Men 19-50 years
Fiber	36.7% 14g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	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	42.7% 0.51mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.6% 11mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	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	20.4% 81.5μg	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	1.57% 0.23mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.24μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.73% 37.3mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	65.4% 0.59mg	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	57.5% 4.6mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	34.2% 144mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	56.6% 396mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	15% 506mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	174% 96μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.33% 12.2g	0.035% 1.3g	3700g per day for Men 19-50 years

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

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.9 times more Vitamin B1 and 3.1 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.3 times more Vitamin B5, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 130.7 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin K in 500 kcal.

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

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.3 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 1.2 times more Potassium and 1.5 times more Selenium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Calcium, 2.6 times more Copper, 2.4 times more Phosphorus and 1.3 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .

Comparison of macro-nutrients per 500 calories:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.3 times more Omega 3, 5.2 times more Carbohydrate and 1.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11.7 times more Fat, 12.3 times more Saturated Fat and 24.2 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Oil Roasted 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 Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.