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

Macros Ratio

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

Macro Nutrients

	Multicereal Kaiser Roll	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	37.4% 1084kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.78g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	46.7% 7.94g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	70% 91g	130g per day for Men 19-50 years
Sugars	15.3% 11g	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	0.16% 0.12g	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	% 0.12g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 7.94g	% 9.4g	g per day for Men 19-50 years
Fiber	49% 18.7g	111% 42g	38g per day for Men 19-50 years
Protein	61% 34g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.044% 0.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	242% 3.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	19.4% 5.83μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	61.5% 246μg	232% 929μg	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	0.18% 0.16mg	4.85% 4.37mg	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	30% 4.5mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	33.7% 337mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	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	159% 12.7mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	359% 8.26mg	2.3mg per day for Men 19-50 years
Molybdenum	30% 13.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	105% 738mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	173% 95μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	159% 2381mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	3.86% 143g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Vegan Multigrain Kaiser Roll, 60g has 1.3 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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, 27.5 times more Vitamin C and 32.2 times more Vitamin E than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 14 oz.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Vegan Multigrain Kaiser Roll, 60g has 200 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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 Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Vegan Multigrain Kaiser Roll, 60g has 11.1 times more Omega 3 and 2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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 Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars per 14 oz.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.