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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	20.4% 592kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	3.88% 0.062g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	56.2% 73g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	3.6% 2.6g	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% 0g	0.28% 0.2g	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	% 0.74g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 0.6g	g per day for Men 19-50 years
Fiber	28% 10.6g	26.6% 10g	38g per day for Men 19-50 years
Protein	36% 20g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	49.7% 7.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	21.5% 0.28mg	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	58.5% 234μg	14.8% 59μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.22% 1.1mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	8.7% 87mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	47.3% 0.43mg	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	53.5% 4.3mg	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	24.8% 104mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	97% 2.24mg	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	163% 1139mg	41% 287mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	10.8% 366mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	126% 69.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.24% 8.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS 51% whole wheat Pasta per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Sunflower Seeds versus 100 g of 51% whole wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Oil Roasted Sunflower Seeds have 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 51% whole wheat Pasta.
• While 100 g of Dry 51% whole wheat Pasta with Unenriched Semolina contain 1.9 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and 51% whole wheat Pasta provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

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

• 100 grams of Oil Roasted Sunflower Seeds have 3.2 times more Calcium, 4.2 times more Copper, 1.3 times more Iron, 1.2 times more Magnesium, 4 times more Phosphorus, 1.3 times more Potassium and 2.2 times more Zinc than 51% whole wheat Pasta.
• Both Oil Roasted Sunflower Seeds and 51% whole wheat Pasta contain similar levels of Manganese and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 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 51% whole wheat Pasta.
• While 100 g of Dry 51% whole wheat Pasta with Unenriched Semolina contain 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and 51% whole wheat Pasta offer comparable quantities of Sugars and Fiber per 100 grams.