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Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS 51% whole wheat Pasta

Weight per 500 calories

Roasted Sunflower Seeds
86g
51% whole wheat Pasta
138g

Roasted 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 - Roasted Sunflower Seeds or 51% whole wheat Pasta?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
51% whole wheat Pasta
15%
7%
78%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
44%42.8g
Fat
3.8%3.7g
42.8 gvs3.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
14%4.5g
Saturated Fat
1.5%0.48g
4.5 gvs0.48 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
3.7%0.059g
Omega 3
5.35%0.086g
0.059 gvs0.086 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
166%28g
Omega 6
7.03%1.2g
28 gvs1.2 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
NA
0 mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
16%20.7g
Carbohydrate
77.7%101g
20.7 gvs101 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
3.23%2.35g
Sugars
4.95%3.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.35 gvs3.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
0.38%0.28g
≤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]
NA gvs0.28 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%0.28g
NA gvs0.28 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
%0.83g
NA gvs0.83 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
25%9.54g
Fiber
36.7%14g
9.54 gvs14 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
29.7%16.6g
Protein
33.3%18.7g
16.6 gvs18.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
7.6%0.091mg
Vitamin B1
42.7%0.51mg
Thiamine
0.091 mgvs0.51 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
16.3%0.21mg
Vitamin B2
20.5%0.27mg
Riboflavin
0.21 mgvs0.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
38%6.05mg
Vitamin B3
68.6%11mg
Niacin, nicotinic acid, niacinamide
6.05 mgvs11 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
121%6.05mg
Vitamin B5
22%1.1mg
Pantothenic acid
6.05 mgvs1.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
53%0.69mg
Vitamin B6
29.7%0.39mg
Pyridoxine
0.69 mgvs0.39 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
51%204μg
Vitamin B9
20.4%81.5μg
Folates and Folic Acid
204 μgvs81.5 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
1.34%1.2mg
Vitamin C
NA
Ascorbic acid
1.2 mgvsNA mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
149%22.4mg
Vitamin E
1.57%0.23mg
Tocopherols and Tocotrienols
22.4 mgvs0.23 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
1.93%2.3μg
Vitamin K
1.04%1.24μg
Phytomenadione or phylloquinone
2.3 μgvs1.24 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

6%60mg
Calcium
3.73%37.3mg
60 mgvs37.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
175%1.57mg
Copper
65.4%0.59mg
1.57 mgvs0.59 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
41%3.26mg
Iron
57.5%4.6mg
3.26 mgvs4.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
26.4%111mg
Magnesium
34.2%144mg
111 mgvs144 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
79%1.8mg
Manganese
135%3.1mg
1.8 mgvs3.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
142%992mg
Phosphorus
56.6%396mg
992 mgvs396 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
21.5%730mg
Potassium
15%506mg
730 mgvs506 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
124%68μg
Selenium
174%96μg
68 μgvs96 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.17%2.58mg
Sodium
1%15mg
2.58 mgvs15 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
41.3%4.54mg
Zinc
30%3.3mg
4.54 mgvs3.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.028%1.03g
Water
0.33%12.2g
1.03 gvs12.2 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs 51% whole wheat Pasta:
Comparing minerals per 500 calories for Roasted Sunflower Seeds vs 51% whole wheat Pasta:
Comparison of macro-nutrients per 500 calories:



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