Comparing Nutrients in 500 calories 51% Whole Wheat Pasta with Enriched SemolinaVS Sunflower Seeds

Weight per 500 calories

51% Whole Wheat Pasta with Enriched Semolina

139g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina, which is very high in comparison to other foods. 51% Whole Wheat Pasta with Enriched Semolina having high energy density.

Which food has more nutrients per 500 calories - 51% Whole Wheat Pasta with Enriched Semolina or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

51% Whole Wheat Pasta with Enriched Semolina

14%

80%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

51% Whole Wheat Pasta with Enriched Semolinavs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.64%3.53g

Fat

45.4%44g

3.53 gvs44 g

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

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1.4%0.45g

Saturated Fat

12%3.8g

0.45 gvs3.8 g

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

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4.6%0.073g

Omega 3

3.2%0.051g

0.073 gvs0.051 g

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

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6.44%1.1g

Omega 6

116%19.7g

1.1 gvs19.7 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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78%102g

Carbohydrate

13%17g

102 gvs17 g

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

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4.2%3.05g

Sugars

3.1%2.24g

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

3.05 gvs2.24 g

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

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0.38%0.28g

Fructose

≤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]

0.28 gvsNA g

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

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%0.28g

Glucose

0.28 gvsNA g

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

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%0.55g

Sucrose

%2.14g

0.55 gvs2.14 g

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

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41%15.7g

Fiber

19.4%7.36g

15.7 gvs7.36 g

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

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32.6%18.3g

Protein

31.8%17.8g

18.3 gvs17.8 g

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

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Vitamins

51% Whole Wheat Pasta with Enriched Semolinavs Sunflower Seeds

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

NA μgvs2.57 μg

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

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63.5%0.76mg

Vitamin B1

106%1.27mg

Thiamine

0.76 mgvs1.27 mg

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

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33.3%0.43mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.43 mgvs0.3 mg

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

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74.7%12mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

12 mgvs7.14 mg

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

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19.4%0.97mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.97 mgvs0.97 mg

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

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25.6%0.33mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.33 mgvs1.15 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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39.5%158μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

158 μgvs194 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

1.33%1.2mg

Ascorbic acid

NA mgvs1.2 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

201%30mg

Tocopherols and Tocotrienols

NA mgvs30 mg

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

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1.04%1.25μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.25 μgvs0 μg

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

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Minerals

51% Whole Wheat Pasta with Enriched Semolinavs Sunflower Seeds

3.46%34.6mg

Calcium

6.68%66.8mg

34.6 mgvs66.8 mg

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

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60%0.54mg

Copper

171%1.54mg

0.54 mgvs1.54 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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59%4.72mg

Iron

56%4.5mg

4.72 mgvs4.5 mg

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

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31%130mg

Magnesium

66.3%278mg

130 mgvs278 mg

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

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127%2.92mg

Manganese

72.6%1.67mg

2.92 mgvs1.67 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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50%349mg

Phosphorus

80.7%565mg

349 mgvs565 mg

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

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13%440mg

Potassium

16.2%552mg

440 mgvs552 mg

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

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193%106μg

Selenium

82.5%45.4μg

106 μgvs45.4 μg

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

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1.1%16.6mg

Sodium

0.51%7.7mg

16.6 mgvs7.7 mg

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

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27.7%3.05mg

Zinc

39%4.3mg

3.05 mgvs4.3 mg

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

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0.35%12.8g

Water

0.11%4.05g

12.8 gvs4.05 g

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

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Lets compare vitamin content per 500 calories of 51% Whole Wheat Pasta with Enriched Semolina vs Sunflower Seeds:

Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 1.4 times more Vitamin B2 and 1.7 times more Vitamin B3 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B1 and 3.5 times more Vitamin B6 than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for 51% Whole Wheat Pasta with Enriched Semolina vs Sunflower Seeds:

Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 1.8 times more Manganese and 2.3 times more Selenium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.9 times more Calcium, 2.9 times more Copper, 2.1 times more Magnesium, 1.6 times more Phosphorus, 1.3 times more Potassium and 1.4 times more Zinc than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Dried Sunflower Seed Kernels have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 5.9 times more Carbohydrate and 2.1 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 12.5 times more Fat, 8.5 times more Saturated Fat and 18 times more Omega 6 than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.

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Comparing Nutrients in 500 calories 51% Whole Wheat Pasta with Enriched SemolinaVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - 51% Whole Wheat Pasta with Enriched Semolina or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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