Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Spaghetti, protein-fortified, dry, enriched (n x 6.25)

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Spaghetti, protein-fortified, dry, enriched (n x 6.25): 134g

Toasted Sunflower Seeds have 1.7 times more energy per 100g than Spaghetti, protein-fortified, dry, enriched (n x 6.25). It has very high energy density when compared to other foods. Spaghetti, protein-fortified, dry, enriched (n x 6.25) having high energy density.

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Spaghetti, protein-fortified, dry, enriched (n x 6.25)?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%

Macro Nutrients

	Toasted Sunflower Seeds	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	3.07% 3g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	7.77% 0.12g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	7.02% 1.2g	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	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24.4% 9.3g	8.44% 3.2g	38g per day for Men 19-50 years
Protein	25% 14g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	18.3% 0.24mg	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	93% 372μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	4.6% 46mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	41.3% 0.37mg	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	69.4% 5.55mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	53% 1.2mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	7.9% 269mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	21.8% 2.4mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.33% 12.3g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Spaghetti, Protein-fortified, Dry, Enriched (n X 6.25) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Spaghetti, protein-fortified, dry, enriched (n x 6.25)?

Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• 500 calories of Toasted Sunflower Seeds have 6.2 times more Vitamin B5 and 2.7 times more Vitamin B6 than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While 500 kcal of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 6 times more Vitamin B1, 2.8 times more Vitamin B2, 3 times more Vitamin B3 and 1.9 times more Vitamin B9 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• 500 calories of Toasted Sunflower Seeds have 4 times more Copper, 1.4 times more Manganese, 4.3 times more Phosphorus, 1.5 times more Potassium and 1.8 times more Zinc than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• Both Toasted Sunflower Seeds and Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain similar levels of Iron and Magnesium per 500 calories.
• 500 calories of Spaghetti, protein-fortified, dry, enriched (n x 6.25) lack sufficient amounts of Potassium
• Both Toasted Sunflower Seed Kernels no Salt as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Sunflower Seeds have 15.4 times more Fat, 11 times more Saturated Fat, 25.3 times more Omega 6 and 2.9 times more Fiber than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While 500 kcal of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 5.3 times more Carbohydrate and 2.1 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Spaghetti, protein-fortified, dry, enriched (n x 6.25) offer comparable quantities of Energy per 500 calories.
• 500 calories of Spaghetti, protein-fortified, dry, enriched (n x 6.25) provide inadequate amounts of Omega 6 and Fiber
• Both Toasted Sunflower Seed Kernels no Salt as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) provide inadequate amounts of Omega 3 in 500 calories.