Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS 51% whole wheat Pasta

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• 51% whole wheat Pasta: 138g

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Oil Roasted Sunflower Seeds	51% 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	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	5.35% 0.086g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	7.03% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	77.7% 101g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	4.95% 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	0% 0g	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 2g	% 0.83g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	36.7% 14g	38g per day for Men 19-50 years
Protein	30.3% 17g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	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	22.5% 0.27mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	68.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	29.7% 0.39mg	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	20.4% 81.5μg	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	1.03% 0.93mg	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	205% 30.7mg	1.57% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	1.04% 1.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	3.73% 37.3mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	65.4% 0.59mg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	34.2% 144mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	135% 3.1mg	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	56.6% 396mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	174% 96μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.33% 12.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs 51% whole wheat Pasta:

• Oil Roasted Sunflower Seed Kernels have 5.3 times more Vitamin B5, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 130.7 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 1.9 times more Vitamin B1 and 3.1 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Vitamin B2 per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs 51% whole wheat Pasta:

• Oil Roasted Sunflower Seed Kernels have 2 times more Calcium, 2.6 times more Copper, 2.4 times more Phosphorus and 1.3 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 1.3 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese and 1.5 times more Selenium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Sunflower Seed Kernels have 11.7 times more Fat, 12.3 times more Saturated Fat and 24.2 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 1.3 times more Omega 3, 5.2 times more Carbohydrate and 1.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Energy and Protein per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.