Comparing Nutrients in 100 calories Toasted Sunflower Seeds VS Cooked 51% Whole Wheat Pasta

Weight per 100 calories

• Toasted Sunflower Seeds: 16g
• Cooked 51% Whole Wheat Pasta: 63g

Toasted Sunflower Seeds have 3.9 times more energy per 100g than Cooked 51% Whole Wheat Pasta. It has very high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina having above average energy density.

Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Cooked 51% Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Toasted Sunflower Seeds	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.46% 9.18g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.53% 0.025g	1.6g per day for Men 19-50 years
Omega 6	35.5% 6.04g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.56% 3.33g	15.2% 20g	130g per day for Men 19-50 years
Sugars	NA	0.74% 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	NA	0.061% 0.044g	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	NA	% 0.044g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	4.9% 1.86g	7.6% 2.9g	38g per day for Men 19-50 years
Protein	4.96% 2.8g	6.54% 3.66g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cooked 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	4.38% 0.053mg	8.23% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	4.7% 0.061mg	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	9.6% 38.4μg	3.14% 12.6μg	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	0.25% 0.23mg	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	NA	0.42% 0.063mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	0.92% 9.2mg	0.75% 7.55mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	14% 0.13mg	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	13.8% 1.1mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	4.96% 21mg	6.74% 28.3mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	28.2% 0.65mg	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	26.7% 187mg	9.9% 69mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.3mg	1.42% 48.4mg	3400mg per day for Men 19-50 years
Selenium	NA	39% 21.5μg	55μg per day for Men 19-50 years
Sodium	0.032% 0.48mg	0.25% 3.77mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	0.004% 0.16g	1.03% 38g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Cooked 51% Whole Wheat Pasta Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Cooked 51% Whole Wheat Pasta?

Lets compare vitamin content per 100 calories of Toasted Sunflower Seeds vs Cooked 51% Whole Wheat Pasta:

• 100 calories of Toasted Sunflower Seeds have 7.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.1 times more Vitamin B9 than Cooked 51% Whole Wheat Pasta.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.7 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.

Comparing minerals per 100 calories for Toasted Sunflower Seeds vs Cooked 51% Whole Wheat Pasta:

• 100 calories of Toasted Sunflower Seeds have 2.4 times more Copper, 2.7 times more Phosphorus, 1.6 times more Potassium and 1.2 times more Zinc than Cooked 51% Whole Wheat Pasta.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.4 times more Magnesium and 1.9 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cooked 51% Whole Wheat Pasta contain similar levels of Iron per 100 calories.
• 100 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Potassium
• Both Toasted Sunflower Seed Kernels no Salt as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Toasted Sunflower Seeds have 9.7 times more Fat, 6.4 times more Saturated Fat and 17.6 times more Omega 6 than Cooked 51% Whole Wheat Pasta.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 6 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cooked 51% Whole Wheat Pasta offer comparable quantities of Energy per 100 calories.
• Both Toasted Sunflower Seed Kernels no Salt as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina provide inadequate amounts of Omega 3 in 100 calories.