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

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch: 32.3g

Oil Roasted Sunflower Seeds have 1.9 times more energy per 100g than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch. It has very high energy density when compared to other foods. Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	NA	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	4.24% 3.07g	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	0% 0g	0.16% 0.11g	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	% 0.13g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	3.06% 1.16g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	NA	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	9.9% 39.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.21% 0.19mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	2.65% 26.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	2.97% 0.027mg	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	9.04% 0.72mg	3.15% 0.25mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	3.38% 14mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	11.2% 0.26mg	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	27.5% 192mg	5.8% 40.6mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	1.53% 52mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	2.05% 0.23mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	0.25% 9.13g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Oil Roasted Sunflower Seeds have 7.3 times more Vitamin B5 than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.

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

• 100 calories of Oil Roasted Sunflower Seeds have 11.4 times more Copper, 2.9 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 4.7 times more Phosphorus, 1.6 times more Potassium and 3.9 times more Zinc than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• While 100 kcal of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain 1.8 times more Calcium and 450 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 100 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Sunflower Seeds have 4.2 times more Fat, 1.5 times more Fiber and 1.3 times more Protein than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• While 100 kcal of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain 4.6 times more Carbohydrate and 5.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch offer comparable quantities of Energy per 100 calories.