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

Weight per 500 calories

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

Toasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Spaghetti, protein-fortified, dry, enriched (n x 6.25), which is very high in comparison 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 - Spaghetti, protein-fortified, dry, enriched (n x 6.25) or Toasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 3g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	7.77% 0.12g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	7.02% 1.2g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.5% 87.8g	12.8% 16.6g	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	8.44% 3.2g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	52% 29g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	50% 0.65mg	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	93% 372μg	48% 192μg	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	0% 0mg	1.26% 1.13mg	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

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.2% 52mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	165% 1.5mg	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	69.4% 5.55mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	74.2% 1.7mg	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	31% 218mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	7.9% 269mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	21.8% 2.4mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.022% 0.81g	3700g per day for Men 19-50 years

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

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

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

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

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

• 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 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 Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Toasted Sunflower Seeds 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 Spaghetti, protein-fortified, dry, enriched (n x 6.25) as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Spaghetti, protein-fortified, dry, enriched (n x 6.25) have 5.3 times more Carbohydrate and 2.1 times more Protein than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 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).
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Toasted Sunflower Seeds 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 Spaghetti, protein-fortified, dry, enriched (n x 6.25) as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.