Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Cooked 51% Whole Wheat Pasta

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Cooked 51% Whole Wheat Pasta

189g

Roasted Sunflower Seeds have 3.7 times more energy per 100g than Cooked 51% Whole Wheat Pasta. It has very high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina having above average energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cooked 51% Whole Wheat Pasta?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Cooked 51% Whole Wheat Pasta

14%

78%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Cooked 51% Whole Wheat Pasta

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Nuts and Seeds rich in Energy

26.5%25.7g

Fat

2.9%2.83g

25.7 gvs2.83 g

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

Find Nuts and Seeds rich in Fat

8.4%2.7g

Saturated Fat

1.4%0.45g

2.7 gvs0.45 g

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

Find Nuts and Seeds rich in Saturated Fat

2.22%0.036g

Omega 3

4.6%0.074g

0.036 gvs0.074 g

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

Find Nuts and Seeds rich in Omega 3

99%17g

Omega 6

6.05%1.03g

17 gvs1.03 g

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

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0 mgvsNA mg

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

Find Nuts and Seeds rich in Cholesterol

9.54%12.4g

Carbohydrate

45.7%59.5g

12.4 gvs59.5 g

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

Find Nuts and Seeds rich in Carbohydrate

1.94%1.4g

Sugars

2.2%1.6g

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

1.4 gvs1.6 g

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

Find Nuts and Seeds rich in Sugars

Fructose

0.18%0.13g

≤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]

NA gvs0.13 g

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

Find Nuts and Seeds rich in Fructose

Glucose

%0.13g

NA gvs0.13 g

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

Find Nuts and Seeds rich in Glucose

Sucrose

%0.38g

NA gvs0.38 g

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

Find Nuts and Seeds rich in Sucrose

15%5.72g

Fiber

23%8.68g

5.72 gvs8.68 g

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

Find Nuts and Seeds rich in Fiber

17.8%9.96g

Protein

19.6%11g

9.96 gvs11 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Sunflower Seedsvs Cooked 51% Whole Wheat Pasta

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

4.55%0.055mg

Vitamin B1

24.7%0.3mg

Thiamine

0.055 mgvs0.3 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

9.75%0.13mg

Vitamin B2

15%0.19mg

Riboflavin

0.13 mgvs0.19 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

22.7%3.63mg

Vitamin B3

34%5.45mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs5.45 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

72.6%3.63mg

Vitamin B5

8.68%0.43mg

Pantothenic acid

3.63 mgvs0.43 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

32%0.41mg

Vitamin B6

14%0.18mg

Pyridoxine

0.41 mgvs0.18 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

30.5%122μg

Vitamin B9

9.43%37.7μg

Folates and Folic Acid

122 μgvs37.7 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0.8%0.72mg

Vitamin C

Ascorbic acid

0.72 mgvsNA mg

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

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

89.7%13.5mg

Vitamin E

1.26%0.19mg

Tocopherols and Tocotrienols

13.5 mgvs0.19 mg

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

Find Nuts and Seeds rich in Vitamin E

1.16%1.4μg

Vitamin K

Phytomenadione or phylloquinone

1.4 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Roasted Sunflower Seedsvs Cooked 51% Whole Wheat Pasta

3.6%36mg

Calcium

2.26%22.6mg

36 mgvs22.6 mg

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

Find Nuts and Seeds rich in Calcium

105%0.94mg

Copper

41.7%0.38mg

0.94 mgvs0.38 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

24.5%1.96mg

Iron

39%3.1mg

1.96 mgvs3.1 mg

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

Find Nuts and Seeds rich in Iron

16%66.5mg

Magnesium

20.2%85mg

66.5 mgvs85 mg

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

Find Nuts and Seeds rich in Magnesium

47.3%1.1mg

Manganese

84.7%1.95mg

1.1 mgvs1.95 mg

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

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

85%595mg

Phosphorus

29.6%208mg

595 mgvs208 mg

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

Find Nuts and Seeds rich in Phosphorus

13%438mg

Potassium

4.27%145mg

438 mgvs145 mg

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

Find Nuts and Seeds rich in Potassium

74.3%41μg

Selenium

117%64.5μg

41 μgvs64.5 μg

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

Find Nuts and Seeds rich in Selenium

0.1%1.55mg

Sodium

0.75%11.3mg

1.55 mgvs11.3 mg

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

Find Nuts and Seeds rich in Sodium

24.8%2.73mg

Zinc

19.2%2.1mg

2.73 mgvs2.1 mg

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

Find Nuts and Seeds rich in Zinc

0.017%0.62g

Water

3.1%115g

0.62 gvs115 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Cooked 51% Whole Wheat Pasta:

Dry Roasted Sunflower Seed Kernels no Salt have 8.4 times more Vitamin B5, 2.3 times more Vitamin B6, 3.2 times more Vitamin B9 and 71.3 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 5.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.5 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Cooked 51% Whole Wheat Pasta:

Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Calcium, 2.5 times more Copper, 2.9 times more Phosphorus, 3 times more Potassium and 1.3 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 1.6 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 1.6 times more Selenium and 185.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 9.1 times more Fat, 6 times more Saturated Fat and 16.4 times more Omega 6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 2.1 times more Omega 3, 4.8 times more Carbohydrate and 1.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Energy and Protein per 300 kcal.
Both Dry Roasted 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 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCooked 51% Whole Wheat PastaVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Cooked QuinoaCooked 51% Whole Wheat PastaVS Cooked Quinoa

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Cooked 51% Whole Wheat Pasta

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cooked 51% Whole Wheat Pasta?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: