Comparing Nutrients in 14 ounces Schar, Gluten-Free, Classic White Rolls VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	32.7% 949kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	799% 136g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	70% 91g	130g per day for Men 19-50 years
Sugars	37.6% 27.3g	17% 12.3g	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	11.3% 8.18g	0% 0g	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	% 8.26g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.4g	g per day for Men 19-50 years
Fiber	53.3% 20.2g	111% 42g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	203% 2.44mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	242% 3.14mg	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	7.94% 31.8μg	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Classic White Rolls	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	71.4% 714mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	796% 7.16mg	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	177% 14mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	359% 8.26mg	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	28.3% 198mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	157% 2354mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	4.5% 167g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Schar, Gluten-Free, Classic White Rolls vs Oil Roasted Sunflower Seeds:

• Schar, Gluten-Free, Classic White Rolls have 1.9 times more Vitamin B1 and 1.7 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 21.4 times more Vitamin B6 and 29.3 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 14 oz.

Comparing minerals per 14 ounces for Schar, Gluten-Free, Classic White Rolls vs Oil Roasted Sunflower Seeds:

• Schar, Gluten-Free, Classic White Rolls have 2.1 times more Calcium, 197.7 times more Sodium and 27.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 18.8 times more Copper, 9.8 times more Magnesium, 10 times more Manganese, 22.8 times more Phosphorus, 6.4 times more Potassium, 195.5 times more Selenium and 9.3 times more Zinc than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Schar, Gluten-Free, Classic White Rolls have 2.2 times more Carbohydrate, 2.2 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Energy, 19.4 times more Fat, 32.9 times more Saturated Fat, 4.1 times more Omega 3, 56 times more Omega 6, 2.1 times more Fiber and 6 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.