Comparing Nutrients in 1 kilogram Rolls, dinner, oat bran VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Rolls, dinner, oat bran	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	81.4% 2360kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	47.4% 46g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.2g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	86.5% 14.7g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	309% 402g	276% 358g	130g per day for Men 19-50 years
Sugars	92% 66.7g	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	108% 41g	137% 52g	38g per day for Men 19-50 years
Protein	170% 95g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	373% 4.5mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.5mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.6% 4.3mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	579% 7.53mg	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	238% 950μg	555% 2220μg	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% 0mg	14.4% 13mg	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	32% 4.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	85% 850mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	1903% 17mg	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	518% 41.4mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	328% 7.54mg	859% 19.8mg	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	164% 1150mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	533% 293μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	275% 4130mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	12% 440g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, oat bran VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, dinner, oat bran versus 1 kg of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rolls, dinner, oat bran vs Sunflower Seed Flour:

• 1 kg of Partially Defatted Sunflower Seed Flour contains 7.1 times more Vitamin B1, 1.5 times more Vitamin B3, 15.4 times more Vitamin B5, 16.7 times more Vitamin B6 and 2.3 times more Vitamin B9 than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Sunflower Seed Flour provide similar amounts of Vitamin B2 per one kilogram.
• Both Rolls, dinner, oat bran as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Rolls, dinner, oat bran vs Sunflower Seed Flour:

• 1 kilogram of Rolls, dinner, oat bran has 1.8 times more Potassium and 137.7 times more Sodium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 1.3 times more Calcium, 12.6 times more Copper, 1.6 times more Iron, 10.5 times more Magnesium, 2.6 times more Manganese, 6 times more Phosphorus, 2 times more Selenium and 4.9 times more Zinc than Rolls, dinner, oat bran.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, dinner, oat bran has 2.9 times more Fat, 48.5 times more Omega 3 and 1.7 times more Omega 6 than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 1.4 times more Energy, 1.3 times more Fiber and 5.1 times more Protein than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Sunflower Seed Flour offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3