Comparing Nutrients in 100 grams Spaghetti, protein-fortified, dry, enriched (n x 6.25) VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 374kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	5.25% 0.89g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	15.4% 20g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.62g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	39% 21.8g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.5% 0.48mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.65mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	103% 1.35mg	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	69.5% 278μg	56.8% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.9% 39mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	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	52% 4.15mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	39.6% 0.91mg	84.8% 1.95mg	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	23.3% 163mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	5.9% 201mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	16.3% 1.8mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.25% 9.23g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Spaghetti, protein-fortified, dry, enriched (n x 6.25) vs Sunflower Seeds:

• Spaghetti, protein-fortified, dry, enriched (n x 6.25) has 1.3 times more Vitamin B2 and 1.2 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B5, 7.6 times more Vitamin B6 and more Vitamin C than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 100 g.
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Spaghetti, protein-fortified, dry, enriched (n x 6.25) vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 2 times more Calcium, 6.5 times more Copper, 1.3 times more Iron, 5 times more Magnesium, 2.1 times more Manganese, 4 times more Phosphorus, 3.2 times more Potassium and 2.8 times more Zinc than Spaghetti, protein-fortified, dry, enriched (n x 6.25).

Comparison of macro-nutrients per 100 grams:

• Spaghetti, protein-fortified, dry, enriched (n x 6.25) has 1.6 times more Omega 3 and 3.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 23.1 times more Fat, 13.6 times more Saturated Fat, 25.8 times more Omega 6 and 3.6 times more Fiber than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) and Dried Sunflower Seed Kernels have similar amounts of Protein per 100 g.
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.