Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Cooked Whole-wheat Pasta

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Cooked Whole-wheat Pasta: 336g

Oil Roasted Sunflower Seeds have 4 times more energy per 100g than Cooked Whole-wheat Pasta. It has very high energy density when compared to other foods. Cooked Whole-wheat Pasta having average energy density.

Which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Cooked Whole-wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	5.9% 5.74g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	7.55% 0.12g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	77.6% 101g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	3.47% 2.5g	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	0% 0g	0.32% 0.23g	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	% 0.63g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 2g	% 0.67g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	34.4% 13g	38g per day for Men 19-50 years
Protein	30.3% 17g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	43.6% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	24% 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	49.4% 198μg	17.6% 70.5μg	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	1.03% 0.93mg	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	205% 30.7mg	5.15% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	1.68% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	4.36% 43.6mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	84% 0.76mg	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	45% 3.6mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	193% 4.43mg	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	137% 962mg	61% 426mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	221% 122μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	0.89% 13.4mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	5.6% 207g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Cooked Whole-wheat Pasta:

• Oil Roasted Sunflower Seed Kernels have 6.5 times more Vitamin B5, 2.1 times more Vitamin B6, 2.8 times more Vitamin B9 and 39.8 times more Vitamin E than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 1.9 times more Vitamin B1, 1.4 times more Vitamin B2 and 3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Cooked Whole-wheat Pasta:

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Calcium, 2 times more Copper, 2.3 times more Phosphorus and 1.3 times more Potassium than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 1.6 times more Iron, 1.7 times more Magnesium, 2.5 times more Manganese, 1.8 times more Selenium and 159.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cooked Whole-wheat Pasta have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Sunflower Seed Kernels have 7.6 times more Fat, 7.3 times more Saturated Fat and 16 times more Omega 6 than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 1.8 times more Omega 3, 5.2 times more Carbohydrate and 1.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cooked Whole-wheat Pasta have similar amounts of Energy and Protein per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Cooked Whole-wheat Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.