Comparing Nutrients in 100 grams Whole Wheat Pasta VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Whole Wheat Pasta	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12% 352kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	3.02% 2.93g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	6.25% 1.06g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.4% 73.4g	16% 20.6g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	NA	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	0.41% 0.3g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	24.2% 9.2g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	24.8% 14g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.8% 0.28mg	62% 0.81mg	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	17.3% 69μg	59.5% 238μg	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	NA	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	3.07% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.9% 29mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	55.2% 0.5mg	204% 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	45.3% 3.62mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	30.5% 128mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	49% 343mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Pasta VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Whole Wheat Pasta versus 100 g of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Whole Wheat Pasta vs Toasted Sunflower Seeds:

• 100 grams of Whole Wheat Pasta have 1.3 times more Vitamin B1 and 2.1 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 8.1 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.4 times more Vitamin B9 than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Whole Wheat Pasta vs Toasted Sunflower Seeds:

• 100 grams of Whole Wheat Pasta have 1.4 times more Manganese than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 2 times more Calcium, 3.7 times more Copper, 1.9 times more Iron, 3.4 times more Phosphorus and 1.8 times more Zinc than Dry Whole-Wheat Pasta.
• Both Whole Wheat Pasta and Toasted Sunflower Seeds contain similar levels of Magnesium and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Whole Wheat Pasta have 3.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 19.4 times more Fat, 13.9 times more Saturated Fat, 35.2 times more Omega 6 and 1.3 times more Fiber than Dry Whole-Wheat Pasta.
• Both Whole Wheat Pasta and Toasted Sunflower Seeds offer comparable quantities of Omega 3 and Protein per 100 grams.