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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 5 ounces of Roasted Sunflower Seeds have 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 51% Whole Wheat Pasta with Enriched Semolina.
• While 5 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 5.2 times more Vitamin B1 and 1.3 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

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

• 5 ounces of Roasted Sunflower Seeds have 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 51% Whole Wheat Pasta with Enriched Semolina.
• Both Roasted Sunflower Seeds and 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Iron, Manganese and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 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, 1.2 times more Sugars and 1.5 times more Protein than 51% Whole Wheat Pasta with Enriched Semolina.
• While 5 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Fiber per five ounces.