Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Whole Wheat Pasta

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Whole Wheat Pasta: 142g

Roasted Sunflower Seeds have 1.7 times more energy per 100g than Whole Wheat Pasta. It has very high energy density when compared to other foods. Dry Whole-Wheat Pasta having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Roasted Sunflower Seeds	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	4.3% 4.16g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	8.9% 1.5g	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	80% 104g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	5.37% 3.9g	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	0.59% 0.43g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 0.97g	g per day for Men 19-50 years
Fiber	25% 9.54g	34.4% 13g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	35% 19.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	24.7% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	31% 0.4mg	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	24.5% 98μg	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	NA	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	4.36% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	1.66% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	6% 60mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	78.4% 0.71mg	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	64.3% 5.14mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	43.3% 182mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	184% 4.24mg	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	69.6% 487mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	18% 616mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	0.57% 8.52mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	38.4% 4.2mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.32% 11.7g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Whole Wheat Pasta Nutrients Per 500 Kcal

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

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

• 500 calories of Roasted Sunflower Seeds have 4.9 times more Vitamin B5, 1.7 times more Vitamin B6, 2.1 times more Vitamin B9 and 34.3 times more Vitamin E than Whole Wheat Pasta.
• While 500 kcal of Dry Whole-Wheat Pasta contain 6.3 times more Vitamin B1, 1.5 times more Vitamin B2 and 2 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 500 calories of Whole Wheat Pasta have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Roasted Sunflower Seeds have 2.2 times more Copper and 2 times more Phosphorus than Whole Wheat Pasta.
• While 500 kcal of Dry Whole-Wheat Pasta contain 1.6 times more Iron, 1.6 times more Magnesium, 2.3 times more Manganese and 1.6 times more Selenium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Whole Wheat Pasta contain similar levels of Potassium and Zinc per 500 calories.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Whole-Wheat Pasta lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 10.3 times more Fat, 7.4 times more Saturated Fat and 18.7 times more Omega 6 than Whole Wheat Pasta.
• While 500 kcal of Dry Whole-Wheat Pasta contain 5 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Whole Wheat Pasta offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Whole Wheat Pasta provide inadequate amounts of Omega 6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Whole-Wheat Pasta provide inadequate amounts of Omega 3 in 500 calories.