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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Toasted Sunflower Seeds	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	21.3% 619kcal	5.5% 159kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	24.2% 31.5g	130g per day for Men 19-50 years
Sugars	NA	1.17% 0.85g	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	NA	0.097% 0.07g	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	NA	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	12% 4.6g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	10.4% 5.82g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cooked 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	27% 0.33mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	7.46% 0.097mg	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	59.5% 238μg	5% 20μg	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	1.56% 1.4mg	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	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	5.7% 57mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	22% 0.2mg	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	85% 6.8mg	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	45% 1.03mg	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	165% 1158mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	2.26% 77mg	3400mg per day for Men 19-50 years
Selenium	NA	62% 34.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	10% 1.12mg	11mg per day for Men 19-50 years
Water	0.027% 1g	1.64% 60.7g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 2.1 times more Vitamin B1, 2.8 times more Vitamin B2, 1.5 times more Vitamin B3, 30.7 times more Vitamin B5, 8.3 times more Vitamin B6 and 11.9 times more Vitamin B9 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

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

• Toasted Sunflower Seed Kernels no Salt have 4.8 times more Calcium, 9.2 times more Copper, 4.1 times more Iron, 2.9 times more Magnesium, 2 times more Manganese, 10.5 times more Phosphorus, 6.4 times more Potassium and 4.7 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 60.7 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Toasted Sunflower Seed Kernels no Salt have 3.9 times more Energy, 37.9 times more Fat, 24.9 times more Saturated Fat, 2 times more Omega 3, 68.6 times more Omega 6, 2.5 times more Fiber and 3 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 1.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Glucose and Sucrose in 100 g.