Comparing Nutrients in 7 ounces Dry Pasta VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dry Pasta	Sunflower Seeds	Recommended Dietary Allowance
Energy	25.4% 736kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	7.17% 5.2g	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	0.3% 0.22g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	% 4.96g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	45% 17g	38g per day for Men 19-50 years
Protein	46.2% 26g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	205% 2.67mg	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	8.93% 35.7μg	113% 450μg	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	3.1% 2.78mg	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	1.46% 0.22mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	397% 3.57mg	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	32.2% 2.58mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	168% 3.87mg	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	53.6% 375mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	228% 125μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dry Pasta vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 16.4 times more Vitamin B1, 5.9 times more Vitamin B2, 4.9 times more Vitamin B3, 2.6 times more Vitamin B5, 9.5 times more Vitamin B6, 12.6 times more Vitamin B9, more Vitamin C and 319.7 times more Vitamin E than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Dry Pasta vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 3.7 times more Calcium, 6.2 times more Copper, 4 times more Iron, 6.1 times more Magnesium, 2.1 times more Manganese, 3.5 times more Phosphorus, 2.9 times more Potassium and 3.5 times more Zinc than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Dried Sunflower Seed Kernels have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Unenriched Pasta has 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 34.1 times more Fat, 16.1 times more Saturated Fat, 2.5 times more Omega 3, 42.7 times more Omega 6, 2.7 times more Fiber and 1.6 times more Protein than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Dried Sunflower Seed Kernels have similar amounts of Sugars per 7 oz.
• Both Dry Unenriched Pasta as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.