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

Weight per 500 calories

• Sunflower Seeds: 85.6g
• 51% whole wheat Pasta: 138g

Sunflower Seeds have 1.6 times more energy per 100g than 51% whole wheat Pasta. It has very high energy density when compared to other foods. Dry 51% whole wheat Pasta with Unenriched Semolina having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or 51% whole wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Sunflower Seeds	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	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	5.35% 0.086g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	7.03% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	77.7% 101g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	4.95% 3.6g	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	% 0.83g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	36.7% 14g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	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	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	68.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	29.7% 0.39mg	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	20.4% 81.5μg	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	1.57% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.04% 1.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	3.73% 37.3mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	65.4% 0.59mg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	34.2% 144mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	135% 3.1mg	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	56.6% 396mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	174% 96μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.33% 12.2g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.5 times more Vitamin B1, 3 times more Vitamin B6, 2.4 times more Vitamin B9 and 128.2 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 1.5 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin K in 500 kcal.

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

• Dried Sunflower Seed Kernels have 1.8 times more Calcium, 2.6 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus and 1.3 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 1.9 times more Manganese and 2.1 times more Selenium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 11.9 times more Fat, 7.9 times more Saturated Fat and 16.5 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 1.7 times more Omega 3, 5.9 times more Carbohydrate and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Glucose and Sucrose in 500 kcal.