Comparing Nutrients in 100 grams 51% whole wheat Pasta VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	51% whole wheat Pasta	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.5% 362kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.2% 73g	17.6% 23g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	0.28% 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	% 0.74g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 2.37g	g per day for Men 19-50 years
Fiber	26.6% 10g	28% 10.6g	38g per day for Men 19-50 years
Protein	24% 13.5g	36% 20g	56g per day for Men 19-50 years

Vitamins

	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	31% 0.37mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.7% 7.95mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	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	14.8% 59μg	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	1.13% 0.17mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.7% 27mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	47.3% 0.43mg	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	41.6% 3.33mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	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	41% 287mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	10.8% 366mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	126% 69.4μg	142% 78.2μg	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	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.24% 8.85g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of 51% whole wheat Pasta vs Oil Roasted Sunflower Seeds:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.9 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B2, 8.7 times more Vitamin B5, 2.8 times more Vitamin B6, 4 times more Vitamin B9, 213.7 times more Vitamin E and 3.4 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 100 g.

Comparing minerals per 100 grams for 51% whole wheat Pasta vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 3.2 times more Calcium, 4.2 times more Copper, 1.3 times more Iron, 4 times more Phosphorus, 1.3 times more Potassium and 2.2 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium, Manganese and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 19.1 times more Fat, 20.1 times more Saturated Fat, 1.3 times more Omega 3, 39.5 times more Omega 6 and 1.5 times more Protein than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars and Fiber per 100 g.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.