Comparing Nutrients in 1 kilogram Rolls, dinner, wheat VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, wheat	13%	21%	66%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Rolls, dinner, wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	94% 2730kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	46.8% 15g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	61.7% 10.5g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 460g	158% 206g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	100% 38g	303% 115g	38g per day for Men 19-50 years
Protein	154% 86g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	361% 4.33mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	210% 2.73mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	255% 40.7mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.8% 3.64mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	619% 8.05mg	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	150% 600μg	595% 2380μg	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	15.6% 14mg	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	24% 3.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	176% 1760mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	2038% 18.3mg	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	444% 35.5mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	919% 21mg	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	149% 1040mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	600% 330μg	NA	55μg per day for Men 19-50 years
Sodium	349% 5240mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	482% 53mg	11mg per day for Men 19-50 years
Water	10% 370g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, wheat VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, dinner, wheat versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rolls, dinner, wheat vs Toasted Sunflower Seeds:

• 1 kilogram of Rolls, dinner, wheat has 1.3 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 19.4 times more Vitamin B5, 10.6 times more Vitamin B6 and 4 times more Vitamin B9 than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• Both Rolls, dinner, wheat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Rolls, dinner, wheat vs Toasted Sunflower Seeds:

• 1 kilogram of Rolls, dinner, wheat has 3.1 times more Calcium and 174.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 12.2 times more Copper, 1.9 times more Iron, 3.6 times more Magnesium, 2.1 times more Manganese, 11.1 times more Phosphorus, 4.3 times more Potassium and 5.9 times more Zinc than Rolls, dinner, wheat.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, dinner, wheat has 2.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.3 times more Energy, 9 times more Fat, 4 times more Saturated Fat, 1.4 times more Omega 3, 35.6 times more Omega 6, 3 times more Fiber and 2 times more Protein than Rolls, dinner, wheat.