Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Roasted Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	79.7% 2310kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	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	73.5% 96g	137% 179g	130g per day for Men 19-50 years
Sugars	15% 11g	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	NA	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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 7.94g	g per day for Men 19-50 years
Fiber	116% 44g	49% 18.7g	38g per day for Men 19-50 years
Protein	137% 76.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.044% 0.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	6.17% 5.56mg	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	691% 104mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	27.8% 278mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	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	189% 15mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	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	655% 4584mg	105% 738mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	30% 1020mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	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	191% 21mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	3.86% 143g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Multicereal Kaiser Roll:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more Vitamin B3, 17.6 times more Vitamin B5, 4.2 times more Vitamin B6, 3.8 times more Vitamin B9, 35 times more Vitamin C and 23.1 times more Vitamin E than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 3.8 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Vegan Multigrain Kaiser Roll, 60g have similar amounts of Vitamin B2 and Vitamin K per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Multicereal Kaiser Roll:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.1 times more Copper, 1.7 times more Magnesium, 1.6 times more Manganese, 6.2 times more Phosphorus, 3.3 times more Potassium, 3.3 times more Selenium and 3.2 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 200 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Vegan Multigrain Kaiser Roll, 60g have similar amounts of Calcium and Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Energy, 9.2 times more Fat, 7.5 times more Saturated Fat, 16.4 times more Omega 6, 2.4 times more Fiber and 2.2 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 13 times more Omega 3 and 1.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Vegan Multigrain Kaiser Roll, 60g have similar amounts of Sugars per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.