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

Weight per 500 calories

• 51% whole wheat Pasta: 138g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 1.7 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 Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	51% whole wheat Pasta	Toasted 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	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	5.35% 0.086g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	7.03% 1.2g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.7% 101g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	NA	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	NA	g per day for Men 19-50 years
Fiber	36.7% 14g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Toasted 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% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.6% 11mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	50% 0.65mg	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% 192μg	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	1.26% 1.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.73% 37.3mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	65.4% 0.59mg	165% 1.5mg	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	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	34.2% 144mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	74.2% 1.7mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	15% 506mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	174% 96μg	NA	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.16% 2.42mg	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	0.022% 0.81g	3700g per day for Men 19-50 years

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

• Dry 51% whole wheat Pasta with Unenriched Semolina has 2 times more Vitamin B1 and 3.2 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.2 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.4 times more Vitamin B9 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 500 kcal.

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

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.4 times more Magnesium, 1.8 times more Manganese and 1.3 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Copper, 2.4 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 Toasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 500 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.3 times more Omega 3, 6.1 times more Carbohydrate, 1.5 times more Fiber and 1.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 12.4 times more Fat, 9.9 times more Saturated Fat and 25.3 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 500 kcal.