Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch: 41.8g

Roasted Sunflower Seeds have 2.4 times more energy per 100g than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch. It has very high energy density when compared to other foods. Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch having above average energy density.

Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Roasted Sunflower Seeds	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	16.2% 21g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	3.96% 2.87g	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	NA	1.2% 0.86g	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	NA	% 0.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5% 1.9g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	21.4% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	1.2% 0.015mg	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	10% 40.7μg	0.84% 3.35μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30% 4.5mg	0.5% 0.075mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	0.035% 0.042μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	1.2% 12mg	7.53% 75.3mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	4.46% 0.04mg	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	8.16% 0.65mg	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	1.3% 5.44mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	3.77% 0.087mg	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	28.4% 198mg	3% 21mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	0.94% 31.8mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	0.3% 0.17μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	16.5% 248mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	2.13% 0.23mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	0.47% 17.6g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Rolls, Gluten-free, White, Made With Rice Flour, Rice Starch, And Corn Starch Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch?

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 100 calories of Roasted Sunflower Seeds have 8.9 times more Vitamin B6, 12.2 times more Vitamin B9 and 59.5 times more Vitamin E than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 100 kcal of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 14.1 times more Vitamin B1, 4.8 times more Vitamin B2 and 1.3 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 100 calories of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 100 calories of Roasted Sunflower Seeds have 7.8 times more Copper, 4.1 times more Magnesium, 4.2 times more Manganese, 9.5 times more Phosphorus, 4.6 times more Potassium, 81.4 times more Selenium and 3.9 times more Zinc than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 100 kcal of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 6.3 times more Calcium, 2.3 times more Iron and 481.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 100 calories of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch lack sufficient amounts of Magnesium, Potassium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Sunflower Seeds have 7.7 times more Fat, 10 times more Saturated Fat, 22 times more Omega 6 and 2.4 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 100 kcal of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 5.1 times more Carbohydrate and 6.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 3 in 100 calories.