Comparing Nutrients in 14 ounces Rolls, french VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rolls, french	13%	14%	73%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Rolls, french	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	38% 1099kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 199g	73.5% 96g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	15% 11g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	116% 44g	38g per day for Men 19-50 years
Protein	61% 34g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, french	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.08mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	245% 3.2mg	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	112% 448μg	235% 941μg	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% 0mg	6.17% 5.56mg	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	7.94% 1.2mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, french	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	36% 361mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	807% 7.26mg	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	134% 10.8mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	364% 8.37mg	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	47.6% 333mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	201% 111μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	152% 2278mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	191% 21mg	11mg per day for Men 19-50 years
Water	3.73% 138g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, french VS Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Rolls, french versus 14 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rolls, french vs Roasted Sunflower Seeds:

• 14 ounces of Rolls, french have 4.9 times more Vitamin B1 and 1.2 times more Vitamin B2 than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B3, 15.6 times more Vitamin B5, 20.6 times more Vitamin B6, 2.1 times more Vitamin B9, 87 times more Vitamin E and 1.5 times more Vitamin K than Rolls, french.
• 14 ounces of Rolls, french have insufficient amounts of Vitamin K
• Both Rolls, french as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Rolls, french vs Roasted Sunflower Seeds:

• 14 ounces of Rolls, french have 1.3 times more Calcium and 191.3 times more Sodium than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 13.6 times more Copper, 1.4 times more Iron, 6.5 times more Magnesium, 3.8 times more Manganese, 13.8 times more Phosphorus, 7.5 times more Potassium, 2.8 times more Selenium and 5.9 times more Zinc than Rolls, french.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rolls, french have 2.1 times more Carbohydrate than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 11.6 times more Fat, 5.4 times more Saturated Fat, 1.8 times more Omega 3, 41.2 times more Omega 6, 8.8 times more Sugars, 3.5 times more Fiber and 2.2 times more Protein than Rolls, french.