Comparing Nutrients in 14 ounces Sunflower Seeds VS Rolls, dinner, wheat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Rolls, dinner, wheat	13%	21%	66%

Macro Nutrients

	Sunflower Seeds	Rolls, dinner, wheat	Recommended Dietary Allowance
Energy	80% 2318kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	18.6% 5.94g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	24.5% 4.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	140% 183g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	8.92% 6.47g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	39.7% 15g	38g per day for Men 19-50 years
Protein	147% 82.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Rolls, dinner, wheat	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	143% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	83.3% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	23.2% 0.3mg	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	225% 901μg	59.5% 238μg	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	6.17% 5.56mg	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	931% 140mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Rolls, dinner, wheat	Recommended Dietary Allowance
Calcium	31% 310mg	70% 699mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	66% 0.6mg	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	260% 21mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	177% 4.06mg	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	374% 2619mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	238% 131μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	139% 2080mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	3.97% 147g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Rolls, dinner, wheat:

• Dried Sunflower Seed Kernels have 3.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 3.1 times more Vitamin B5, 17.7 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin C and 97.7 times more Vitamin E than Rolls, dinner, wheat.
• While Rolls, dinner, wheat contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Rolls, dinner, wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Rolls, dinner, wheat:

• Dried Sunflower Seed Kernels have 12 times more Copper, 1.5 times more Iron, 9 times more Magnesium, 1.9 times more Manganese, 6.3 times more Phosphorus, 5.6 times more Potassium, 1.6 times more Selenium and 5.6 times more Zinc than Rolls, dinner, wheat.
• While Rolls, dinner, wheat contain 2.3 times more Calcium, 58.2 times more Sodium and 7.8 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 2.1 times more Energy, 8.2 times more Fat, 3 times more Saturated Fat, 22 times more Omega 6, 1.6 times more Sugars, 2.3 times more Fiber and 2.4 times more Protein than Rolls, dinner, wheat.
• While Rolls, dinner, wheat contain 2.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Rolls, dinner, wheat have similar amounts of Omega 3 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Rolls, dinner, wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.