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

Weight per 100 calories

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

Oil Roasted Sunflower Seeds have 1.6 times more energy per 100g than 51% whole wheat Pasta. It has very high energy density when compared to other foods. Dry 51% whole wheat Pasta with Unenriched Semolina having high energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or 51% whole wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Oil Roasted Sunflower Seeds	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	1.07% 0.017g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	15.5% 20g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	0.99% 0.72g	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% 0g	0.076% 0.055g	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	% 0.13g	% 0.055g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.17g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	7.34% 2.8g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	8.54% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	4.1% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	5.95% 0.077mg	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	9.9% 39.5μg	4.07% 16.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.21% 0.19mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.14mg	0.31% 0.047mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	0.75% 7.46mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	13% 0.12mg	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	9.04% 0.72mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	6.84% 28.7mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	27% 0.62mg	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	27.5% 192mg	11.3% 79.3mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	2.97% 101mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	35% 19μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	0.2% 3.04mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	6.03% 0.66mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	0.066% 2.44g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS 51% Whole Wheat Pasta Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or 51% whole wheat Pasta?

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

• 100 calories of Oil Roasted Sunflower Seeds have 5.3 times more Vitamin B5, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 130.7 times more Vitamin E than 51% whole wheat Pasta.
• While 100 kcal of Dry 51% whole wheat Pasta with Unenriched Semolina contain 1.9 times more Vitamin B1 and 3.1 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and 51% whole wheat Pasta provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of 51% whole wheat Pasta have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin K in 100 calories.

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

• 100 calories of Oil Roasted Sunflower Seeds have 2.6 times more Copper, 2.4 times more Phosphorus and 1.3 times more Zinc than 51% whole wheat Pasta.
• While 100 kcal of Dry 51% whole wheat Pasta with Unenriched Semolina contain 1.3 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese and 1.5 times more Selenium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and 51% whole wheat Pasta contain similar levels of Potassium per 100 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Dry 51% whole wheat Pasta with Unenriched Semolina lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Sunflower Seeds have 11.7 times more Fat, 12.3 times more Saturated Fat and 24.2 times more Omega 6 than 51% whole wheat Pasta.
• While 100 kcal of Dry 51% whole wheat Pasta with Unenriched Semolina contain 5.2 times more Carbohydrate and 1.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and 51% whole wheat Pasta offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of 51% whole wheat Pasta provide inadequate amounts of Omega 6
• Both Oil Roasted Sunflower Seed Kernels as well as Dry 51% whole wheat Pasta with Unenriched Semolina provide inadequate amounts of Omega 3 in 100 calories.