Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Cooked Pasta with Salt

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Cooked Pasta with Salt: 319g

Toasted Sunflower Seeds have 3.9 times more energy per 100g than Cooked Pasta with Salt. It has very high energy density when compared to other foods. Cooked Pasta with Salt having above average energy density.

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Cooked Pasta with Salt?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cooked Pasta with Salt	15%	5%	80%

Macro Nutrients

	Toasted Sunflower Seeds	Cooked Pasta with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	4.78% 0.076g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	5.53% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	75% 97g	130g per day for Men 19-50 years
Sugars	NA	2.46% 1.8g	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	0.13% 0.096g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	24.4% 9.3g	15% 5.73g	38g per day for Men 19-50 years
Protein	25% 14g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cooked Pasta with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	7.96% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	7.13% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	12% 0.16mg	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	48% 192μg	5.57% 22.3μg	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	1.26% 1.13mg	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	NA	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cooked Pasta with Salt	Recommended Dietary Allowance
Calcium	4.6% 46mg	2.23% 22.3mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	35.4% 0.32mg	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	68.8% 5.5mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	13.6% 57.3mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	44.6% 1.03mg	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	134% 935mg	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	4.12% 140mg	3400mg per day for Men 19-50 years
Selenium	NA	153% 84μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	28% 417mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	14.8% 1.62mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	5.35% 198g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Cooked Pasta With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Cooked Pasta with Salt?

Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Cooked Pasta with Salt:

• 500 calories of Toasted Sunflower Seeds have 4.1 times more Vitamin B1, 3.6 times more Vitamin B2, 2.7 times more Vitamin B3, 16 times more Vitamin B5, 4.2 times more Vitamin B6 and 8.6 times more Vitamin B9 than Cooked Pasta with Salt.
• 500 calories of Cooked Pasta with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Cooked Pasta with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Cooked Pasta with Salt:

• 500 calories of Toasted Sunflower Seeds have 4.7 times more Copper, 3.5 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 5.1 times more Phosphorus, 2.8 times more Potassium and 2.6 times more Zinc than Cooked Pasta with Salt.
• While 500 kcal of Cooked Pasta with Salt contain 172.2 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 500 calories of Cooked Pasta with Salt lack sufficient amounts of Potassium
• Both Toasted Sunflower Seed Kernels no Salt as well as Cooked Pasta with Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Sunflower Seeds have 15.5 times more Fat, 8.6 times more Saturated Fat, 32.1 times more Omega 6 and 1.6 times more Fiber than Cooked Pasta with Salt.
• While 500 kcal of Cooked Pasta with Salt contain 5.9 times more Carbohydrate and 1.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cooked Pasta with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Pasta with Salt provide inadequate amounts of Omega 6
• Both Toasted Sunflower Seed Kernels no Salt as well as Cooked Pasta with Salt provide inadequate amounts of Omega 3 in 500 calories.