Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Dry Pasta

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Dry Pasta: 135g

Roasted Sunflower Seeds have 1.6 times more energy per 100g than Dry Pasta. It has very high energy density when compared to other foods. Dry Unenriched Pasta having high energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Dry Pasta?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Roasted Sunflower Seeds	Dry Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	1.17% 0.37g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	2.02% 0.032g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	77.4% 101g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	4.96% 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	0.2% 0.15g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.65g	g per day for Men 19-50 years
Fiber	25% 9.54g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dry Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	6.22% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	14.7% 0.19mg	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	51% 204μg	6.06% 24.3μg	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	1.34% 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	149% 22.4mg	0.99% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	0.11% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dry Pasta	Recommended Dietary Allowance
Calcium	6% 60mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	43.3% 0.39mg	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	41% 3.26mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	53.7% 1.24mg	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	142% 992mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	155% 85μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	0.54% 8.1mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.36% 13.3g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Dry Pasta Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Dry Pasta?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Dry Pasta:

• 500 calories of Roasted Sunflower Seeds have 2.6 times more Vitamin B2, 2.6 times more Vitamin B3, 10.4 times more Vitamin B5, 3.6 times more Vitamin B6, 8.4 times more Vitamin B9 and 151.3 times more Vitamin E than Dry Pasta.
• While 500 kcal of Dry Unenriched Pasta contain 1.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 500 calories of Dry Pasta have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Unenriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Dry Pasta:

• 500 calories of Roasted Sunflower Seeds have 4 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 3.9 times more Phosphorus, 2.4 times more Potassium and 2.4 times more Zinc than Dry Pasta.
• While 500 kcal of Dry Unenriched Pasta contain 1.3 times more Selenium than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Dry Pasta lack sufficient amounts of Potassium
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Unenriched Pasta lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 21 times more Fat, 12 times more Saturated Fat, 38.7 times more Omega 6 and 2.2 times more Fiber than Dry Pasta.
• While 500 kcal of Dry Unenriched Pasta contain 4.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Dry Pasta offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Dry Pasta provide inadequate amounts of Omega 6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Unenriched Pasta provide inadequate amounts of Omega 3 in 500 calories.