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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Roasted Sunflower Seeds	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	40% 1155kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	2.18% 0.7g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	112% 145g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	7.1% 5.16g	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	0.55% 0.4g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	58% 22g	52.7% 20g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	99% 15.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	42.7% 0.56mg	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	29.3% 117μg	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	3.1% 2.78mg	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	345% 51.8mg	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	14% 139mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	94% 0.85mg	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	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	193% 4.45mg	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	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	250% 138μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.47% 17.6g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B2, 8.8 times more Vitamin B5, 2.9 times more Vitamin B6, 4 times more Vitamin B9, 153.5 times more Vitamin E and 3 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 3.5 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Vitamin B3 per 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Calcium, 4.3 times more Copper, 1.2 times more Magnesium, 4 times more Phosphorus, 2.3 times more Potassium and 2.2 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Iron, Manganese and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 18.6 times more Fat, 14.9 times more Saturated Fat, 37.9 times more Omega 6 and 1.4 times more Protein than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Omega 3, Sugars and Fiber per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Glucose and Sucrose in 7 oz.