Comparing Nutrients in 7 ounces 51% whole wheat Pasta VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	51% whole wheat Pasta	Sunflower Seeds	Recommended Dietary Allowance
Energy	24.8% 718kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.3g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	2.18% 0.7g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	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	0.55% 0.4g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	% 4.96g	g per day for Men 19-50 years
Fiber	52.7% 20g	45% 17g	38g per day for Men 19-50 years
Protein	48% 27g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	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	61.4% 0.74mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 15.8mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	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	29.3% 117μg	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	2.25% 0.34mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	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	82.6% 6.6mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	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	81.4% 570mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	250% 138μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.47% 17.6g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of 51% whole wheat Pasta vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B5, 4.8 times more Vitamin B6, 3.8 times more Vitamin B9 and 206.9 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 7 oz.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 7 oz.

Comparing minerals per 7 ounces for 51% whole wheat Pasta vs Sunflower Seeds:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.3 times more Selenium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Calcium, 4.2 times more Copper, 1.6 times more Iron, 3.1 times more Magnesium, 2.3 times more Phosphorus, 1.8 times more Potassium and 2.1 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Dried Sunflower Seed Kernels have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 19.2 times more Fat, 12.7 times more Saturated Fat, 26.6 times more Omega 6 and 1.5 times more Protein than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Dried Sunflower Seed Kernels have similar amounts of Omega 3, Sugars and Fiber per 7 oz.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.