Comparing Nutrients in 1 kilogram Rolls, hard (includes kaiser) VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Rolls, hard (includes kaiser)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	101% 2930kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	44.3% 43g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	19% 6.06g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	95% 16.2g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	405% 527g	176% 229g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	43% 31g	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% 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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	60.5% 23g	279% 106g	38g per day for Men 19-50 years
Protein	177% 99g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Oil Roasted 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	398% 4.8mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.36mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	265% 42.4mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	28% 4.2mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	95% 950mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	2004% 18mg	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	410% 32.8mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	904% 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	143% 1000mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	711% 391μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	363% 5440mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	474% 52mg	11mg per day for Men 19-50 years
Water	8.38% 310g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rolls, hard (includes kaiser) vs Oil Roasted Sunflower Seeds:

• Rolls, hard (includes kaiser) have 1.5 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 16.9 times more Vitamin B5, 22.6 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 86.5 times more Vitamin E and 5.2 times more Vitamin K than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Rolls, hard (includes kaiser) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rolls, hard (includes kaiser) vs Oil Roasted Sunflower Seeds:

• Rolls, hard (includes kaiser) have 181.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11.1 times more Copper, 1.3 times more Iron, 4.7 times more Magnesium, 4.5 times more Manganese, 11.4 times more Phosphorus, 4.5 times more Potassium, 2 times more Selenium and 5.5 times more Zinc than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Rolls, hard (includes kaiser) have 2.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Energy, 11.9 times more Fat, 11.7 times more Saturated Fat, 21.1 times more Omega 6, 1.8 times more Sugars, 4.6 times more Fiber and 2 times more Protein than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 1 kg.
• Both Rolls, hard (includes kaiser) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.