Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Toasted Sunflower Seeds	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	42.4% 1228kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	NA	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	436% 74g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	47% 61.3g	130g per day for Men 19-50 years
Sugars	NA	1.78% 1.3g	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	0.19% 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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	60% 23g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	61% 34g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	33% 5.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	9.92% 0.13mg	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% 472μg	19% 75.4μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	11.3% 113mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	39.7% 0.36mg	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	169% 13.5mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	85% 1.96mg	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	328% 2298mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	4.14% 141mg	3400mg per day for Men 19-50 years
Selenium	NA	111% 61μg	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	96% 10.5mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.054% 2g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 7 oz

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

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 7 ounces of Toasted Sunflower Seeds have 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 1.6 times more Vitamin B3, 27.2 times more Vitamin B5, 12.4 times more Vitamin B6 and 6.3 times more Vitamin B9 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 7 ounces of Toasted Sunflower Seeds have 5.2 times more Calcium, 10.2 times more Copper, 4.3 times more Iron, 3.1 times more Magnesium, 2.1 times more Manganese, 11.9 times more Phosphorus, 6.9 times more Potassium and 5.2 times more Zinc than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• 7 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 4 times more Energy, 38.4 times more Fat, 2.6 times more Fiber and 3 times more Protein than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 7 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.