Comparing Nutrients in 1 kilogram Schar, Gluten-Free, Classic White Rolls VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	82.4% 2390kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.5g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	163% 52g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	388% 505g	185% 241g	130g per day for Men 19-50 years
Sugars	95% 68.7g	37.7% 27.3g	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	28.4% 20.6g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	134% 51g	292% 111g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	513% 6.15mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	369% 4.8mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	242% 38.8mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	618% 8.04mg	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	20% 80μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Classic White Rolls	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	180% 1800mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	2033% 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	446% 35.7mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	917% 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	71.4% 500mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	395% 5930mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	481% 53mg	11mg per day for Men 19-50 years
Water	11.4% 420g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Schar, Gluten-Free, Classic White Rolls vs Roasted Sunflower Seeds:

• Schar, Gluten-Free, Classic White Rolls have 5.8 times more Vitamin B1 and 2 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B3, 21.7 times more Vitamin B6 and 29.6 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.

Comparing minerals per 1 kilogram for Schar, Gluten-Free, Classic White Rolls vs Roasted Sunflower Seeds:

• Schar, Gluten-Free, Classic White Rolls have 2.6 times more Calcium, 197.7 times more Sodium and 35 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 19.1 times more Copper, 9.9 times more Magnesium, 10.2 times more Manganese, 23.1 times more Phosphorus, 11.2 times more Potassium, 198.3 times more Selenium and 9.4 times more Zinc than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Schar, Gluten-Free, Classic White Rolls have 2.1 times more Carbohydrate and 2.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Energy, 18.8 times more Fat, 24.3 times more Saturated Fat, 3.5 times more Omega 3, 53.7 times more Omega 6, 2.2 times more Fiber and 5.8 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 kg.