Comparing Nutrients in 500 calories Sunflower Seeds VS Cooked Whole-wheat Pasta

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cooked Whole-wheat Pasta: 336g

Sunflower Seeds have 3.9 times more energy per 100g than Cooked Whole-wheat Pasta. It has very high energy density when compared to other foods. Cooked Whole-wheat Pasta having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Sunflower Seeds	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	5.9% 5.74g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	7.55% 0.12g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	77.6% 101g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	3.47% 2.5g	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	NA	0.32% 0.23g	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	NA	% 0.23g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 0.67g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	34.4% 13g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	43.6% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	24% 0.31mg	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	48.6% 194μg	17.6% 70.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	5.15% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.68% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	4.36% 43.6mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	84% 0.76mg	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	56% 4.5mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	193% 4.43mg	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	80.7% 565mg	61% 426mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	221% 122μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0.89% 13.4mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	5.6% 207g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Cooked Whole-wheat Pasta:

• Dried Sunflower Seed Kernels have 2.4 times more Vitamin B1, 3.7 times more Vitamin B6, 2.8 times more Vitamin B9 and 39 times more Vitamin E than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 1.5 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked Whole-wheat Pasta have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cooked Whole-wheat Pasta:

• Dried Sunflower Seed Kernels have 1.5 times more Calcium, 2 times more Copper, 1.5 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 1.3 times more Iron, 2.7 times more Manganese, 2.7 times more Selenium and 51.2 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked Whole-wheat Pasta have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 7.7 times more Fat, 4.7 times more Saturated Fat and 10.9 times more Omega 6 than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 2.4 times more Omega 3, 5.9 times more Carbohydrate and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked Whole-wheat Pasta have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cooked Whole-wheat Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.