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

Weight per 100 calories

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

Oil Roasted Sunflower Seed Kernels have 4 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 Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked Whole-wheat Pasta	Oil Roasted 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	8.93% 8.67g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	34% 5.78g	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	2.97% 3.87g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	0.72% 0.53g	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	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	% 0.047g	% 0.13g	g per day for Men 19-50 years
Sucrose	% 0.13g	% 0.4g	g per day for Men 19-50 years
Fiber	6.9% 2.6g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	7.18% 4.02g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	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	8.72% 0.1mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	10.3% 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	3.52% 14μg	9.9% 39.5μg	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	0.21% 0.19mg	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	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.4μg	0.44% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.87% 8.72mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	34% 0.3mg	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	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	8.63% 36.2mg	5.1% 21.5mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	15.3% 0.35mg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	1.9% 64.4mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.7mg	0.034% 0.51mg	1500mg per day for Men 19-50 years
Zinc	8.18% 0.9mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	1.12% 41.5g	0.007% 0.26g	3700g per day for Men 19-50 years

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

• Cooked Whole-wheat Pasta has 1.9 times more Vitamin B1, 1.4 times more Vitamin B2 and 3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.5 times more Vitamin B5, 2.1 times more Vitamin B6, 2.8 times more Vitamin B9 and 39.8 times more Vitamin E than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Cooked Whole-wheat Pasta has 1.6 times more Iron, 1.7 times more Magnesium, 2.5 times more Manganese, 1.8 times more Selenium and 159.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Calcium, 2 times more Copper, 2.3 times more Phosphorus and 1.3 times more Potassium than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Whole-wheat Pasta has 1.8 times more Omega 3, 5.2 times more Carbohydrate and 1.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.6 times more Fat, 7.3 times more Saturated Fat and 16 times more Omega 6 than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
• Both Cooked Whole-wheat Pasta as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.