Comparing Nutrients in 14 ounces Sunflower Seed Butter VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Sunflower Seed Butter	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	84.4% 2449kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	46.7% 7.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	137% 179g	130g per day for Men 19-50 years
Sugars	57.7% 42g	15.3% 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	0% 0g	0.16% 0.12g	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	% 0g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 41.7g	% 7.94g	g per day for Men 19-50 years
Fiber	59.5% 22.6g	49% 18.7g	38g per day for Men 19-50 years
Protein	122% 68.6g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	NA	0.044% 0.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19.4% 5.83μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	235% 941μg	61.5% 246μg	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	12% 10.7mg	0.18% 0.16mg	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	606% 91mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	25.4% 254mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	159% 1.43mg	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	204% 16.4mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	224% 5.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	30% 13.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	378% 2643mg	105% 738mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	30% 1020mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	173% 95μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	159% 2381mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	3.86% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Multicereal Kaiser Roll per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Butter versus 14 oz of Multicereal Kaiser Roll to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seed Butter vs Multicereal Kaiser Roll:

• 14 ounces of Sunflower Seed Butter have 2.3 times more Vitamin B3, 2.9 times more Vitamin B5, 2.9 times more Vitamin B6, 3.8 times more Vitamin B9, 67.5 times more Vitamin C and 20.3 times more Vitamin E than Multicereal Kaiser Roll.
• While 14 oz of Vegan Multigrain Kaiser Roll, 60g contain 7.5 times more Vitamin B1 and 1.3 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• 14 ounces of Multicereal Kaiser Roll have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Butter vs Multicereal Kaiser Roll:

• 14 ounces of Sunflower Seed Butter have 4.4 times more Copper, 1.3 times more Iron, 4 times more Magnesium, 1.6 times more Manganese, 3.6 times more Phosphorus, 2.2 times more Potassium, 4.4 times more Selenium and 3 times more Zinc than Multicereal Kaiser Roll.
• While 14 oz of Vegan Multigrain Kaiser Roll, 60g contain 1.3 times more Calcium and 200 times more Sodium than Sunflower Seed Butter no Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Butter have 2.3 times more Energy, 10.2 times more Fat, 6.7 times more Saturated Fat, 4.9 times more Omega 6, 3.8 times more Sugars, 1.2 times more Fiber and 2 times more Protein than Multicereal Kaiser Roll.
• While 14 oz of Vegan Multigrain Kaiser Roll, 60g contain 18 times more Omega 3 and 1.9 times more Carbohydrate than Sunflower Seed Butter no Salt.