Comparing Nutrients in 100 grams 51% whole wheat Pasta VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	51% whole wheat Pasta	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	12.5% 362kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.2% 73g	18% 23.3g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	14.5% 10.5g	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	0.28% 0.2g	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	% 0.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 10.5g	g per day for Men 19-50 years
Fiber	26.6% 10g	15% 5.7g	38g per day for Men 19-50 years
Protein	24% 13.5g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.7% 7.95mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	42.3% 0.55mg	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	14.8% 59μg	59.3% 237μg	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	3% 2.7mg	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	1.13% 0.17mg	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	2.7% 27mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	47.3% 0.43mg	177% 1.6mg	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	41.6% 3.33mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	90% 2.07mg	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	41% 287mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	10.8% 366mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	126% 69.4μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.24% 8.85g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of 51% whole wheat Pasta vs Sunflower Seed Butter:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 7 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.5 times more Vitamin B5, 2 times more Vitamin B6, 4 times more Vitamin B9 and 134.6 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Sunflower Seed Butter no Salt have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.

Comparing minerals per 100 grams for 51% whole wheat Pasta vs Sunflower Seed Butter:

• Sunflower Seed Butter no Salt contains 2.4 times more Calcium, 3.7 times more Copper, 3 times more Magnesium, 2.3 times more Phosphorus, 1.6 times more Potassium, 1.5 times more Selenium and 2 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Sunflower Seed Butter no Salt have similar amounts of Iron and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.2 times more Omega 3, 3.1 times more Carbohydrate and 1.8 times more Fiber than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.7 times more Energy, 20.6 times more Fat, 13.3 times more Saturated Fat, 11.3 times more Omega 6, 4.1 times more Sugars and 1.3 times more Protein than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Sunflower Seed Butter no Salt have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.