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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Sunflower Seed Butter	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	42.2% 1224kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	1.5% 0.47g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	6.36% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	48% 62.5g	130g per day for Men 19-50 years
Sugars	29% 21g	2.33% 1.7g	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	0.19% 0.14g	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	% 0g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 21g	% 0.4g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	24% 9.13g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	36% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	15% 0.19mg	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	118% 470μg	9.92% 39.7μg	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	5.95% 5.36mg	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	303% 45.4mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	12.7% 127mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	44% 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	102% 8.18mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	89% 2.05mg	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	189% 1322mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	3.26% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Cooked 51% Whole Wheat Pasta per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seed Butter versus 7 oz of Cooked 51% Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Sunflower Seed Butter have 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 5.1 times more Vitamin B5, 5.7 times more Vitamin B6, 11.9 times more Vitamin B9 and 228.9 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• While 7 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 3 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• 7 ounces of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

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

• 7 ounces of Sunflower Seed Butter have 5.3 times more Calcium, 8 times more Copper, 2.5 times more Iron, 6.9 times more Magnesium, 2 times more Manganese, 6.1 times more Phosphorus, 7.5 times more Potassium, 3.1 times more Selenium and 4.4 times more Zinc than Cooked 51% Whole Wheat Pasta.
• 7 ounces of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 3.9 times more Energy, 36.8 times more Fat, 19.6 times more Saturated Fat, 1.3 times more Omega 3, 17.9 times more Omega 6, 12.4 times more Sugars, 1.2 times more Fiber and 3 times more Protein than Cooked 51% Whole Wheat Pasta.
• While 7 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.4 times more Carbohydrate than Sunflower Seed Butter no Salt.