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

Weight per 100 calories

• 51% whole wheat Pasta: 27.6g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 1.6 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.

Which food has more nutrients per 100 calories - 51% whole wheat Pasta or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	51% whole wheat Pasta	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	0.99% 0.72g	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	0.076% 0.055g	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	% 0.055g	NA	g per day for Men 19-50 years
Sucrose	% 0.17g	% 0.43g	g per day for Men 19-50 years
Fiber	7.34% 2.8g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.54% 0.1mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.1% 0.053mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	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	4.07% 16.3μg	9.7% 39μg	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	0.27% 0.24mg	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	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.75% 7.46mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	11.5% 0.92mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	6.84% 28.7mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	11.3% 79.3mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	2.97% 101mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	35% 19μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	0.2% 3.04mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	6.03% 0.66mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.066% 2.44g	0.022% 0.81g	3700g per day for Men 19-50 years

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

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.5 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Vitamin B1, 3 times more Vitamin B6, 2.4 times more Vitamin B9 and 128.2 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B5 per 100 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 100 kcal.

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

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.9 times more Manganese and 2.1 times more Selenium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Calcium, 2.6 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus and 1.3 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Dried Sunflower Seed Kernels have similar amounts of Iron and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.7 times more Omega 3, 5.9 times more Carbohydrate and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.9 times more Fat, 7.9 times more Saturated Fat and 16.5 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 100 kcal.