Comparing Nutrients in 100 calories Schar, Gluten-Free, Classic White Rolls VS Toasted Sunflower Seeds

Weight per 100 calories

• Schar, Gluten-Free, Classic White Rolls: 41.8g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 2.6 times more energy per unit of mass than Schar, Gluten-Free, Classic White Rolls, which is very high in comparison to other foods. Schar, Gluten-Free, Classic White Rolls having above average energy density.

Which food has more nutrients per 100 calories - Schar, Gluten-Free, Classic White Rolls or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	3.96% 2.87g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.2% 0.86g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.4% 0.26mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.015mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.84% 3.35μg	9.6% 38.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.25% 0.23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Classic White Rolls	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.53% 75.3mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	4.46% 0.04mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	18.7% 1.5mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.44mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	3.77% 0.087mg	15% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3% 21mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	0.94% 31.8mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	0.3% 0.17μg	NA	55μg per day for Men 19-50 years
Sodium	16.5% 248mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	2.13% 0.23mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.47% 17.6g	0.004% 0.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Schar, Gluten-Free, Classic White Rolls vs Toasted Sunflower Seeds:

• Schar, Gluten-Free, Classic White Rolls have 4.9 times more Vitamin B1, 4.4 times more Vitamin B2 and 2.4 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 8.4 times more Vitamin B6 and 11.5 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.

Comparing minerals per 100 calories for Schar, Gluten-Free, Classic White Rolls vs Toasted Sunflower Seeds:

• Schar, Gluten-Free, Classic White Rolls have 8.2 times more Calcium, 1.4 times more Iron and 511.9 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.4 times more Copper, 3.8 times more Magnesium, 3.9 times more Manganese, 8.9 times more Phosphorus, 2.5 times more Potassium and 3.7 times more Zinc than Schar, Gluten-Free, Classic White Rolls.

Comparison of macro-nutrients per 100 calories:

• Schar, Gluten-Free, Classic White Rolls have 6.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 8.3 times more Fat, 10.7 times more Saturated Fat, 23.6 times more Omega 6 and 2 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fiber per 100 kcal.
• Both Schar, Gluten-Free, Classic White Rolls as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Glucose and Sucrose in 100 kcal.