Lets compare vitamin content per 5 ounces of Cooked Pasta vs Sunflower Seeds:
Dried Sunflower Seed Kernels contain 74 times more Vitamin B1, 17.8 times more Vitamin B2, 20.8 times more Vitamin B3, 10.1 times more Vitamin B5, 27.4 times more Vitamin B6, 32.4 times more Vitamin B9, more Vitamin C and 586.2 times more Vitamin E than Cooked Pasta.
Both Cooked Pasta as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.
Comparing minerals per 5 ounces for Cooked Pasta vs Sunflower Seeds:
Cooked Pasta has 13.1 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 11.1 times more Calcium, 18 times more Copper, 10.5 times more Iron, 18.1 times more Magnesium, 6.1 times more Manganese, 11.4 times more Phosphorus, 14.7 times more Potassium, 2 times more Selenium and 9.8 times more Zinc than Cooked Pasta.
Comparison of macro-nutrients per 5 ounces:
Cooked Pasta has 1.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.7 times more Energy, 55.3 times more Fat, 25.3 times more Saturated Fat, 2.5 times more Omega 3, 78.1 times more Omega 6, 4.7 times more Sugars, 4.8 times more Fiber and 3.6 times more Protein than Cooked Pasta.
Both Cooked Pasta as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.