Comparing Nutrients in 100 calories 51% whole wheat Pasta VS Sunflower Seed Butter

Weight per 100 calories

• 51% whole wheat Pasta: 27.6g
• Sunflower Seed Butter: 16g

Sunflower Seed Butter no Salt has 1.7 times more energy per unit of mass than Dry 51% whole wheat Pasta with Unenriched Semolina , which is very high in comparison to other foods. 51% whole wheat Pasta having high energy density.

Discover which food has more nutrients per 100 calories - 51% whole wheat Pasta or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	51% whole wheat Pasta	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	9.22% 8.95g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	0.51% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	2.9% 3.78g	130g per day for Men 19-50 years
Sugars	0.99% 0.72g	2.36% 1.7g	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	0.076% 0.055g	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	% 0.055g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.17g	% 1.7g	g per day for Men 19-50 years
Fiber	7.34% 2.8g	2.43% 0.92g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.54% 0.1mg	0.72% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.1% 0.053mg	2.03% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	6.83% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	6.86% 0.089mg	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	4.07% 16.3μg	9.6% 38.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.49% 0.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.31% 0.047mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	0.75% 7.46mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	28.8% 0.26mg	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	11.5% 0.92mg	8.35% 0.67mg	8mg per day for Men 19-50 years
Magnesium	6.84% 28.7mg	12% 50.4mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	14.6% 0.34mg	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	11.3% 79.3mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	2.97% 101mg	2.75% 93mg	3400mg per day for Men 19-50 years
Selenium	35% 19μg	30.8% 17μg	55μg per day for Men 19-50 years
Sodium	0.2% 3.04mg	0.032% 0.49mg	1500mg per day for Men 19-50 years
Zinc	6.03% 0.66mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.066% 2.44g	0.003% 0.1g	3700g per day for Men 19-50 years

51% Whole Wheat Pasta VS Sunflower Seed Butter Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - 51% whole wheat Pasta or Sunflower Seed Butter?

Lets compare vitamin content per 100 calories of 51% whole wheat Pasta vs Sunflower Seed Butter:

• 100 calories of 51% whole wheat Pasta have 11.9 times more Vitamin B1, 2 times more Vitamin B2 and 2 times more Vitamin B3 than Sunflower Seed Butter.
• While 100 kcal of Sunflower Seed Butter no Salt contain 2.4 times more Vitamin B9 and 79 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Sunflower Seed Butter provide similar amounts of Vitamin B5 and Vitamin B6 per 100 calories.
• 100 calories of 51% whole wheat Pasta have insufficient amounts of Vitamin E
• 100 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1

Comparing minerals per 100 calories for 51% whole wheat Pasta vs Sunflower Seed Butter:

• 100 calories of 51% whole wheat Pasta have 1.4 times more Iron and 1.8 times more Manganese than Sunflower Seed Butter.
• While 100 kcal of Sunflower Seed Butter no Salt contain 2.2 times more Copper, 1.8 times more Magnesium and 1.4 times more Phosphorus than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Sunflower Seed Butter contain similar levels of Potassium, Selenium and Zinc per 100 calories.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Sunflower Seed Butter no Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of 51% whole wheat Pasta have 5.3 times more Carbohydrate, 3 times more Fiber and 1.3 times more Protein than Sunflower Seed Butter.
• While 100 kcal of Sunflower Seed Butter no Salt contain 12.1 times more Fat, 7.8 times more Saturated Fat, 6.6 times more Omega 6 and 2.4 times more Sugars than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Sunflower Seed Butter offer comparable quantities of Energy per 100 calories.
• 100 calories of 51% whole wheat Pasta provide inadequate amounts of Omega 6
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Sunflower Seed Butter no Salt provide inadequate amounts of Omega 3 in 100 calories.