Comparing Nutrients in 300 calories Cooked Whole-wheat PastaVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Cooked Whole-wheat Pasta

201g

Oil Roasted Sunflower Seeds

50.7g

Oil Roasted Sunflower Seed Kernels have 4 times more energy per unit of mass than Cooked Whole-wheat Pasta, which is very high in comparison to other foods. Cooked Whole-wheat Pasta having average energy density.

Which food has more nutrients per 300 calories - Cooked Whole-wheat Pasta or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cooked Whole-wheat Pasta

15%

10%

75%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

Cooked Whole-wheat Pastavs Oil Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.55%3.44g

Fat

27%26g

3.44 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.53%0.49g

Saturated Fat

11%3.6g

0.49 gvs3.6 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.53%0.072g

Omega 3

2.57%0.041g

0.072 gvs0.041 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.37%1.1g

Omega 6

102%17.3g

1.1 gvs17.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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46.6%60.5g

Carbohydrate

8.92%11.6g

60.5 gvs11.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.1%1.5g

Sugars

2.17%1.58g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.5 gvs1.58 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.19%0.14g

Fructose

0%0g

≤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]

0.14 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.14g

Glucose

%0.38g

0.14 gvs0.38 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g

Sucrose

%1.2g

0.4 gvs1.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20.7%7.85g

Fiber

14%5.37g

7.85 gvs5.37 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21.5%12g

Protein

18%10g

12 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Whole-wheat Pastavs Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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26%0.31mg

Vitamin B1

13.5%0.16mg

Thiamine

0.31 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.3%0.2mg

Vitamin B2

11%0.14mg

Riboflavin

0.2 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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39.3%6.3mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

6.3 mgvs2.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.8%0.54mg

Vitamin B5

70.3%3.5mg

Pantothenic acid

0.54 mgvs3.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14.4%0.19mg

Vitamin B6

31%0.4mg

Pyridoxine

0.19 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.6%42.3μg

Vitamin B9

29.6%119μg

Folates and Folic Acid

42.3 μgvs119 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.62%0.56mg

Ascorbic acid

0 mgvs0.56 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.1%0.46mg

Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

0.46 mgvs18.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1%1.2μg

Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

1.2 μgvs1.57 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Whole-wheat Pastavs Oil Roasted Sunflower Seeds

2.6%26mg

Calcium

4.4%44mg

26 mgvs44 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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50.3%0.45mg

Copper

102%0.91mg

0.45 mgvs0.91 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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43.3%3.46mg

Iron

27%2.17mg

3.46 mgvs2.17 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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26%109mg

Magnesium

15.3%64.4mg

109 mgvs64.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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116%2.66mg

Manganese

46%1.05mg

2.66 mgvs1.05 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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36.5%256mg

Phosphorus

82.5%577mg

256 mgvs577 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.7%193mg

Potassium

7.2%245mg

193 mgvs245 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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133%73μg

Selenium

72%39.6μg

73 μgvs39.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.54%8.05mg

Sodium

0.1%1.52mg

8.05 mgvs1.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.5%2.7mg

Zinc

24%2.64mg

2.7 mgvs2.64 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.36%124g

Water

0.021%0.78g

124 gvs0.78 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Whole-wheat Pasta vs Oil Roasted Sunflower Seeds:

Cooked Whole-wheat Pasta has 1.9 times more Vitamin B1, 1.4 times more Vitamin B2 and 3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 6.5 times more Vitamin B5, 2.1 times more Vitamin B6, 2.8 times more Vitamin B9 and 39.8 times more Vitamin E than Cooked Whole-wheat Pasta.
Both Cooked Whole-wheat Pasta as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cooked Whole-wheat Pasta vs Oil Roasted Sunflower Seeds:

Cooked Whole-wheat Pasta has 1.6 times more Iron, 1.7 times more Magnesium, 2.5 times more Manganese, 1.8 times more Selenium and 159.4 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Calcium, 2 times more Copper, 2.3 times more Phosphorus and 1.3 times more Potassium than Cooked Whole-wheat Pasta.
Both Cooked Whole-wheat Pasta and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Whole-wheat Pasta has 1.8 times more Omega 3, 5.2 times more Carbohydrate and 1.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 7.6 times more Fat, 7.3 times more Saturated Fat and 16 times more Omega 6 than Cooked Whole-wheat Pasta.
Both Cooked Whole-wheat Pasta and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
Both Cooked Whole-wheat Pasta as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Whole-wheat PastaVS Spinach Spaghetti Oil Roasted Sunflower SeedsVS Spinach Spaghetti Cooked Whole-wheat PastaVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Cooked Whole-wheat PastaVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Whole-wheat Pasta or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: