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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	81% 2350kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	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	70% 91g	137% 179g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	% 2.94g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 7.94g	g per day for Men 19-50 years
Fiber	111% 42g	49% 18.7g	38g per day for Men 19-50 years
Protein	142% 79.6g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Oil 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	106% 1.27mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	34.5% 345mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	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	212% 17mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	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	646% 4521mg	105% 738mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	30% 1020mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	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	188% 20.7mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	3.86% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Multicereal Kaiser Roll per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds vs Multicereal Kaiser Roll:

• 14 ounces of Oil Roasted Sunflower Seeds have 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 17.4 times more Vitamin B5, 4.2 times more Vitamin B6, 3.8 times more Vitamin B9 and 32.2 times more Vitamin E than Multicereal Kaiser Roll.
• While 14 oz of Vegan Multigrain Kaiser Roll, 60g contain 1.3 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Multicereal Kaiser Roll provide similar amounts of Vitamin K per 14 ounces.
• Both Oil Roasted Sunflower Seed Kernels as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Oil Roasted Sunflower Seeds have 5 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 6.1 times more Phosphorus, 1.9 times more Potassium, 3.3 times more Selenium and 3.2 times more Zinc than Multicereal Kaiser Roll.
• While 14 oz of Vegan Multigrain Kaiser Roll, 60g contain 200 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Multicereal Kaiser Roll contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 2.2 times more Energy, 9.5 times more Fat, 10.1 times more Saturated Fat, 17.1 times more Omega 6, 2.3 times more Fiber and 2.3 times more Protein than Multicereal Kaiser Roll.
• While 14 oz of Vegan Multigrain Kaiser Roll, 60g contain 11.1 times more Omega 3 and 2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Multicereal Kaiser Roll offer comparable quantities of Sugars per 14 ounces.