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

Macros Ratio

	Protein	Fat	Carbs
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25.6% 742kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	4.56% 4.43g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	44% 14g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	55.4% 21g	38g per day for Men 19-50 years
Protein	77% 43.2g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	196% 2.36mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.5% 0.94mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	121% 1.57mg	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	138% 552μg	116% 464μg	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	0% 0mg	2.43% 2.2mg	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	NA	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	398% 3.58mg	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	103% 8.24mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	78.5% 1.8mg	179% 4.13mg	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	46.2% 323mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	NA	282% 155μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	32.3% 3.55mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.5% 18.3g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Spaghetti, protein-fortified, dry, enriched (n x 6.25) VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Spaghetti, protein-fortified, dry, enriched (n x 6.25) versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Spaghetti, protein-fortified, dry, enriched (n x 6.25) have 3.7 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.9 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 10.1 times more Vitamin B5 and 4.4 times more Vitamin B6 than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per seven ounces.
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.2 times more Calcium, 6.5 times more Copper, 2 times more Magnesium, 2.3 times more Manganese, 7 times more Phosphorus, 2.4 times more Potassium and 2.9 times more Zinc than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Oil Roasted Sunflower Seeds contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Spaghetti, protein-fortified, dry, enriched (n x 6.25) have 2.9 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 23 times more Fat, 21.5 times more Saturated Fat, 38.3 times more Omega 6 and 4.4 times more Fiber than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Oil Roasted Sunflower Seeds offer comparable quantities of Omega 3 and Protein per seven ounces.