Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Spaghetti, protein-fortified, dry, enriched (n x 6.25)

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%

Macro Nutrients

	Roasted Sunflower Seeds	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	40% 1155kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	4.56% 4.43g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	10.4% 1.77g	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	100% 130g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	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	196% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	72.5% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	27% 0.35mg	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	138% 552μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	14% 139mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	61.3% 0.55mg	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	103% 8.24mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	78.5% 1.8mg	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	46.2% 323mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	32.3% 3.55mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.5% 18.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• Dry Roasted Sunflower Seed Kernels no Salt have 10.3 times more Vitamin B5, 4.5 times more Vitamin B6 and more Vitamin C than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 11.2 times more Vitamin B1 and 1.9 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Spaghetti, protein-fortified, dry, enriched (n x 6.25) have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Calcium, 6.6 times more Copper, 2 times more Magnesium, 2.3 times more Manganese, 7.1 times more Phosphorus, 4.2 times more Potassium and 3 times more Zinc than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• Both Dry Roasted Sunflower Seed Kernels no Salt and Spaghetti, protein-fortified, dry, enriched (n x 6.25) have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 22.3 times more Fat, 15.9 times more Saturated Fat, 36.7 times more Omega 6 and 4.6 times more Fiber than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 1.3 times more Omega 3 and 2.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Spaghetti, protein-fortified, dry, enriched (n x 6.25) have similar amounts of Protein per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.