Lets compare vitamin content per 14 ounces of Cooked Whole-wheat Pasta vs Sunflower Seeds:
Dried Sunflower Seed Kernels contain 9.5 times more Vitamin B1, 3.6 times more Vitamin B2, 2.7 times more Vitamin B3, 4.2 times more Vitamin B5, 14.5 times more Vitamin B6, 10.8 times more Vitamin B9, more Vitamin C and 152.9 times more Vitamin E than Cooked Whole-wheat Pasta.
Both Cooked Whole-wheat Pasta as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.
Comparing minerals per 14 ounces for Cooked Whole-wheat Pasta vs Sunflower Seeds:
Cooked Whole-wheat Pasta has 13.1 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6 times more Calcium, 8 times more Copper, 3.1 times more Iron, 6 times more Magnesium, 1.5 times more Manganese, 5.2 times more Phosphorus, 6.7 times more Potassium, 1.5 times more Selenium and 3.7 times more Zinc than Cooked Whole-wheat Pasta.
Comparison of macro-nutrients per 14 ounces:
Cooked Whole-wheat Pasta has 1.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.9 times more Energy, 30.1 times more Fat, 18.3 times more Saturated Fat, 1.7 times more Omega 3, 42.8 times more Omega 6, 3.5 times more Sugars, 2.2 times more Fiber and 3.5 times more Protein than Cooked Whole-wheat Pasta.
Both Cooked Whole-wheat Pasta as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.