Comparing Nutrients in 100 calories Cooked Whole-wheat Pasta VS Sunflower Seeds

Weight per 100 calories

• Cooked Whole-wheat Pasta: 67g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 3.9 times more energy per unit of mass than Cooked Whole-wheat Pasta, which is very high in comparison to other foods. Cooked Whole-wheat Pasta having average energy density.

Which food has more nutrients per 100 calories - Cooked Whole-wheat Pasta or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cooked Whole-wheat Pasta	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	0.62% 0.45g	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	0.065% 0.047g	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	% 0.047g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	% 0.43g	g per day for Men 19-50 years
Fiber	6.9% 2.6g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	7.18% 4.02g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.72% 0.1mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	17.7% 0.23mg	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	3.52% 14μg	9.7% 39μg	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	0.27% 0.24mg	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	1.03% 0.15mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.87% 8.72mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	34.2% 0.31mg	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	14.4% 1.15mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	8.63% 36.2mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	14.5% 0.33mg	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	12% 85.2mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	1.9% 64.4mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.7mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	8.18% 0.9mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	1.12% 41.5g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Whole-wheat Pasta vs Sunflower Seeds:

• Cooked Whole-wheat Pasta has 1.5 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Vitamin B1, 3.7 times more Vitamin B6, 2.8 times more Vitamin B9 and 39 times more Vitamin E than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B5 per 100 kcal.
• Both Cooked Whole-wheat Pasta as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cooked Whole-wheat Pasta vs Sunflower Seeds:

• Cooked Whole-wheat Pasta has 1.3 times more Iron, 2.7 times more Manganese, 2.7 times more Selenium and 51.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Calcium, 2 times more Copper, 1.5 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Dried Sunflower Seed Kernels have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Whole-wheat Pasta has 2.4 times more Omega 3, 5.9 times more Carbohydrate and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.7 times more Fat, 4.7 times more Saturated Fat and 10.9 times more Omega 6 than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
• Both Cooked Whole-wheat Pasta as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.