Comparing Nutrients in 500 calories Sunflower Seeds VS Cooked 51% Whole Wheat Pasta

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cooked 51% Whole Wheat Pasta: 315g

Sunflower Seeds have 3.7 times more energy per 100g than Cooked 51% Whole Wheat Pasta. It has very high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Sunflower Seeds	Cooked 51% 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	4.86% 4.7g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	7.67% 0.12g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	76.2% 99g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	3.7% 2.67g	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	0.3% 0.22g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 0.63g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	38% 14.5g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked 51% Whole Wheat Pasta	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	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	56.7% 9.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	23.5% 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	15.7% 63μg	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	2.1% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	69.5% 0.63mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	33.7% 142mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	141% 3.25mg	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	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	1.26% 19mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	32% 3.52mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	5.16% 191g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.6 times more Vitamin B1, 1.3 times more Vitamin B5, 3.8 times more Vitamin B6, 3.1 times more Vitamin B9 and 95.8 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 1.3 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Vitamin B2 per 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cooked 51% Whole Wheat Pasta:

• Dried Sunflower Seed Kernels have 1.8 times more Calcium, 2.5 times more Copper, 2 times more Magnesium, 1.6 times more Phosphorus, 2.3 times more Potassium and 1.2 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 1.9 times more Manganese, 2.4 times more Selenium and 47.2 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 9.3 times more Fat, 5.1 times more Saturated Fat and 11.5 times more Omega 6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 2.4 times more Omega 3, 5.8 times more Carbohydrate and 2 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Glucose and Sucrose in 500 kcal.