Comparing Nutrients in 100 grams Dry Pasta VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dry Pasta	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.8% 371kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	1.56% 1.5g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.4% 74.7g	18.5% 24g	130g per day for Men 19-50 years
Sugars	3.7% 2.67g	3.77% 2.73g	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	0.15% 0.11g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	8.42% 3.2g	29.2% 11g	38g per day for Men 19-50 years
Protein	23.3% 13g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	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	7.5% 0.09mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	62% 0.8mg	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	4.5% 18μg	59.3% 237μg	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	1.56% 1.4mg	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	0.73% 0.11mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.1% 21mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	203% 1.83mg	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	16.3% 1.3mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	92% 2.1mg	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% 189mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	6.56% 223mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	115% 63.2μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.27% 9.9g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dry Pasta vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 4.1 times more Vitamin B2, 4.1 times more Vitamin B3, 16.3 times more Vitamin B5, 5.7 times more Vitamin B6, 13.2 times more Vitamin B9, more Vitamin C, 237.3 times more Vitamin E and 27 times more Vitamin K than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 100 g.
• Both Dry Unenriched Pasta as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dry Pasta vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Calcium, 6.3 times more Copper, 2.9 times more Iron, 2.4 times more Magnesium, 2.3 times more Manganese, 6.1 times more Phosphorus, 3.8 times more Potassium, 1.3 times more Selenium and 3.8 times more Zinc than Dry Unenriched Pasta.

Comparison of macro-nutrients per 100 grams:

• Dry Unenriched Pasta has 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 33 times more Fat, 18.8 times more Saturated Fat, 2.9 times more Omega 3, 60.7 times more Omega 6, 3.5 times more Fiber and 1.5 times more Protein than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 100 g.
• Both Dry Unenriched Pasta as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.