Comparing Nutrients in 100 grams Cooked 51% Whole Wheat Pasta VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.5% 159kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.2% 31.5g	17.6% 23g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	4.3% 3.1g	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	0.097% 0.07g	0% 0g	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	% 0.07g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 2.37g	g per day for Men 19-50 years
Fiber	12% 4.6g	28% 10.6g	38g per day for Men 19-50 years
Protein	10.4% 5.82g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.46% 0.097mg	61% 0.79mg	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	5% 20μg	58.5% 234μg	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	1.22% 1.1mg	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	0.67% 0.1mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	200% 1.8mg	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	20.6% 1.65mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	90% 2.08mg	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	15.7% 110mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	2.26% 77mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	62% 34.2μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	10% 1.12mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	1.64% 60.7g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked 51% Whole Wheat Pasta vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 2 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B3, 30.2 times more Vitamin B5, 8.2 times more Vitamin B6, 11.7 times more Vitamin B9 and 363.3 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparing minerals per 100 grams for Cooked 51% Whole Wheat Pasta vs Oil Roasted Sunflower Seeds:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 39.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.3 times more Calcium, 9.1 times more Copper, 2.6 times more Iron, 2.8 times more Magnesium, 2 times more Manganese, 10.4 times more Phosphorus, 6.3 times more Potassium, 2.3 times more Selenium and 4.7 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparison of macro-nutrients per 100 grams:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.7 times more Energy, 34.2 times more Fat, 29.6 times more Saturated Fat, 2.1 times more Omega 3, 62.8 times more Omega 6, 3.7 times more Sugars, 2.3 times more Fiber and 3.4 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.