Comparing Nutrients in 5 ounces 51% Whole Wheat Pasta with Enriched Semolina VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.6% 512kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	3.73% 3.6g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	26.2% 34g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	5.34% 3.87g	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	0.39% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	42% 16g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.5% 12.2mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	87.7% 1.14mg	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	40.4% 162μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	61.4% 0.55mg	288% 2.6mg	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	60.4% 4.83mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	130% 3mg	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	51% 357mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	198% 109μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% Whole Wheat Pasta with Enriched Semolina VS Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of 51% Whole Wheat Pasta with Enriched Semolina versus 5 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of 51% Whole Wheat Pasta with Enriched Semolina vs Roasted Sunflower Seeds:

• 5 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 5.2 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.2 times more Vitamin B3 than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 10.1 times more Vitamin B5, 3.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 3 times more Vitamin K than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 5 ounces of 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 5 ounces for 51% Whole Wheat Pasta with Enriched Semolina vs Roasted Sunflower Seeds:

• 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Calcium, 4.7 times more Copper, 1.4 times more Magnesium, 4.6 times more Phosphorus, 2.7 times more Potassium and 2.4 times more Zinc than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both 51% Whole Wheat Pasta with Enriched Semolina and Roasted Sunflower Seeds contain similar levels of Iron, Manganese and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 3 times more Carbohydrate than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 19.5 times more Fat, 16.1 times more Saturated Fat, 1.3 times more Omega 3, 41.4 times more Omega 6 and 1.5 times more Protein than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both 51% Whole Wheat Pasta with Enriched Semolina and Roasted Sunflower Seeds offer comparable quantities of Sugars and Fiber per five ounces.