Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Spaghetti, protein-fortified, dry, enriched (n x 6.25)

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	29% 839kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	7.45% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	71.6% 93g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	37.8% 0.45mg	140% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	19.4% 0.25mg	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	83% 332μg	99% 394μg	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	1.73% 1.56mg	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	343% 51.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	12.3% 123mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	43.8% 0.39mg	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	76% 6.07mg	73.5% 5.9mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	56% 1.3mg	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	231% 1615mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	8.38% 285mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Spaghetti, protein-fortified, dry, enriched (n x 6.25) per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Spaghetti, protein-fortified, dry, enriched (n x 6.25) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• 5 ounces of Oil Roasted Sunflower Seeds have 10.1 times more Vitamin B5 and 4.4 times more Vitamin B6 than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While 5 oz of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 3.7 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.9 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Spaghetti, protein-fortified, dry, enriched (n x 6.25) provide similar amounts of Vitamin B9 per five ounces.
• Both Oil Roasted Sunflower Seed Kernels 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 five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• 5 ounces of Oil Roasted Sunflower Seeds have 2.2 times more Calcium, 6.5 times more Copper, 2 times more Magnesium, 2.3 times more Manganese, 7 times more Phosphorus, 2.4 times more Potassium and 2.9 times more Zinc than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• Both Oil Roasted Sunflower Seeds and Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Energy, 23 times more Fat, 21.5 times more Saturated Fat, 38.3 times more Omega 6 and 4.4 times more Fiber than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While 5 oz of Spaghetti, protein-fortified, dry, enriched (n x 6.25) contain 2.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Spaghetti, protein-fortified, dry, enriched (n x 6.25) offer comparable quantities of Omega 3 and Protein per five ounces.