Comparing Nutrients in 5 ounces 51% whole wheat Pasta VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	51% whole wheat Pasta	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.7% 513kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.2% 1.23g	312% 53g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.7% 104g	22.5% 29g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	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	% 0.85g	NA	g per day for Men 19-50 years
Fiber	37.7% 14.3g	43% 16.3g	38g per day for Men 19-50 years
Protein	34% 19g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.4% 11.3mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	87.8% 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	21% 83.6μg	84.3% 337μg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	289% 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	59% 4.72mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	58% 407mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	15.3% 519mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	179% 98μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of 51% whole wheat Pasta vs Toasted Sunflower Seeds:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.9 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B2, 8.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 4 times more Vitamin B9 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 5 oz.

Comparing minerals per 5 ounces for 51% whole wheat Pasta vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Calcium, 4.3 times more Copper, 2 times more Iron, 4 times more Phosphorus, 1.3 times more Potassium and 2.2 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 3.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 21.2 times more Fat, 17 times more Saturated Fat, 1.3 times more Omega 3, 43.2 times more Omega 6 and 1.3 times more Protein than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Toasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 5 oz.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 5 oz.