Comparing Nutrients in 7 ounces Cooked 51% Whole Wheat Pasta VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Sunflower Seeds	Recommended Dietary Allowance
Energy	11% 316kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.47g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.36% 1.1g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.5g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	% 4.96g	g per day for Men 19-50 years
Fiber	24% 9.13g	45% 17g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.73mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	9.92% 39.7μg	113% 450μg	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	3.1% 2.78mg	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	1.32% 0.2mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.4% 24mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	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	41% 3.27mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	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	31% 218mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	123% 68μg	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	20.2% 2.22mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	3.26% 120g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked 51% Whole Wheat Pasta vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 9.4 times more Vitamin B1, 3.4 times more Vitamin B2, 2.9 times more Vitamin B3, 4.9 times more Vitamin B5, 13.9 times more Vitamin B6, 11.4 times more Vitamin B9 and 351.7 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparing minerals per 7 ounces for Cooked 51% Whole Wheat Pasta vs Sunflower Seeds:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 12.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.5 times more Calcium, 9 times more Copper, 3.2 times more Iron, 7.2 times more Magnesium, 1.9 times more Manganese, 6 times more Phosphorus, 8.4 times more Potassium, 1.5 times more Selenium and 4.5 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparison of macro-nutrients per 7 ounces:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.7 times more Energy, 34.3 times more Fat, 18.6 times more Saturated Fat, 1.5 times more Omega 3, 42.3 times more Omega 6, 3.1 times more Sugars, 1.9 times more Fiber and 3.6 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.