Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS TINKYADA Cooked Brown Rice Flour Pasta

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
TINKYADA Cooked Brown Rice Flour Pasta	9%	10%	81%

Macro Nutrients

	Roasted Sunflower Seeds	TINKYADA Cooked Brown Rice Flour Pasta	Recommended Dietary Allowance
Energy	40% 1155kcal	9.44% 274kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	49% 64g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	0% 0g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	12.3% 6.87g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	TINKYADA Cooked Brown Rice Flour Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	11.4% 0.15mg	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	2% 7.94μg	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	3.1% 2.78mg	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	345% 51.8mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	TINKYADA Cooked Brown Rice Flour Pasta	Recommended Dietary Allowance
Calcium	14% 139mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	15.2% 0.14mg	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	94% 7.54mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	106% 2.43mg	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	327% 2292mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	1.46% 49.6mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS TINKYADA Cooked Brown Rice Flour Pasta per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of TINKYADA Cooked Brown Rice Flour Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs TINKYADA Cooked Brown Rice Flour Pasta:

• 7 ounces of Roasted Sunflower Seeds have 3 times more Vitamin B2, 4.8 times more Vitamin B3, 27.1 times more Vitamin B5, 10.7 times more Vitamin B6, 59.3 times more Vitamin B9, more Vitamin E and 9 times more Vitamin K than TINKYADA Cooked Brown Rice Flour Pasta.
• Both Roasted Sunflower Seeds and TINKYADA Cooked Brown Rice Flour Pasta provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of TINKYADA Cooked Brown Rice Flour Pasta have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as TINKYADA Cooked Brown Rice Flour Gluten-free Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs TINKYADA Cooked Brown Rice Flour Pasta:

• 7 ounces of Roasted Sunflower Seeds have 14 times more Calcium, 26.5 times more Copper, 7.2 times more Iron, 3.6 times more Magnesium, 1.7 times more Manganese, 13.3 times more Phosphorus, 34 times more Potassium, 7.1 times more Selenium and 6.4 times more Zinc than TINKYADA Cooked Brown Rice Flour Pasta.
• 7 ounces of TINKYADA Cooked Brown Rice Flour Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 4.2 times more Energy, 29.8 times more Fat, 25.7 times more Saturated Fat, 4.9 times more Omega 3, 76.6 times more Omega 6, more Sugars, 6.5 times more Fiber and 5.6 times more Protein than TINKYADA Cooked Brown Rice Flour Pasta.
• While 7 oz of TINKYADA Cooked Brown Rice Flour Gluten-free Pasta contain 1.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of TINKYADA Cooked Brown Rice Flour Pasta provide inadequate amounts of Omega 3