Comparing Nutrients in 500 calories Sunflower Seeds VS 51% Whole Wheat Pasta with Enriched Semolina

Weight per 500 calories

• Sunflower Seeds: 85.6g
• 51% Whole Wheat Pasta with Enriched Semolina: 139g

Sunflower Seeds have 1.6 times more energy per 100g than 51% Whole Wheat Pasta with Enriched Semolina. It has very high energy density when compared to other foods. Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Sunflower Seeds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	6.44% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	78% 102g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	4.2% 3.05g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 0.55g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	41% 15.7g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	63.5% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	74.7% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	25.6% 0.33mg	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	39.5% 158μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	3.46% 34.6mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	60% 0.54mg	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	56% 4.5mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	127% 2.92mg	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	50% 349mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	1.1% 16.6mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.35% 12.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs 51% Whole Wheat Pasta with Enriched Semolina:

• Dried Sunflower Seed Kernels have 1.7 times more Vitamin B1, 3.5 times more Vitamin B6 and 1.2 times more Vitamin B9 than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.4 times more Vitamin B2 and 1.7 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Vitamin B5 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs 51% Whole Wheat Pasta with Enriched Semolina:

• Dried Sunflower Seed Kernels have 1.9 times more Calcium, 2.9 times more Copper, 2.1 times more Magnesium, 1.6 times more Phosphorus, 1.3 times more Potassium and 1.4 times more Zinc than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.8 times more Manganese and 2.3 times more Selenium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 12.5 times more Fat, 8.5 times more Saturated Fat and 18 times more Omega 6 than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 5.9 times more Carbohydrate and 2.1 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.