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

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Cooked 51% Whole Wheat Pasta: 315g

Roasted 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 - Roasted Sunflower Seeds or Cooked 51% Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Roasted 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	44% 42.8g	4.86% 4.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	7.67% 0.12g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	76.2% 99g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	NA	% 0.63g	g per day for Men 19-50 years
Fiber	25% 9.54g	38% 14.5g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked 51% 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	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	56.7% 9.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	51% 204μg	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	1.34% 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	149% 22.4mg	2.1% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	6% 60mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	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	41% 3.26mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	33.7% 142mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	142% 992mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	1.26% 19mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	32% 3.52mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	5.16% 191g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 8.4 times more Vitamin B5, 2.3 times more Vitamin B6, 3.2 times more Vitamin B9 and 71.3 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 5.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.5 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Calcium, 2.5 times more Copper, 2.9 times more Phosphorus, 3 times more Potassium and 1.3 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 1.6 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 1.6 times more Selenium and 185.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 9.1 times more Fat, 6 times more Saturated Fat and 16.4 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 2.1 times more Omega 3, 4.8 times more Carbohydrate and 1.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Energy and Protein per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Glucose and Sucrose in 500 kcal.