Comparing Nutrients in 1 kilogram Sunflower Seeds VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	201% 5840kcal	94% 2730kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	55.7% 54g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	22% 7g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	563% 9g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	346% 450g	130g per day for Men 19-50 years
Sugars	36% 26g	38.6% 28g	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	0.41% 0.3g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	% 25g	% 20g	g per day for Men 19-50 years
Fiber	226% 86g	124% 47g	38g per day for Men 19-50 years
Protein	371% 208g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	333% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49% 14.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	568% 2270μg	155% 620μg	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	15.6% 14mg	0.44% 0.4mg	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	2345% 352mg	75.3% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	78% 780mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	400% 3.6mg	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	656% 52.5mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	565% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	75.6% 34μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	943% 6600mg	266% 1860mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	75.6% 2570mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	436% 240μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	400% 6000mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	149% 16.4mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Multicereal Kaiser Roll per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seeds versus 1 kg of Multicereal Kaiser Roll to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Multicereal Kaiser Roll:

• 1 kilogram of Sunflower Seeds has 3.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.9 times more Vitamin B3, 2.8 times more Vitamin B5, 7.1 times more Vitamin B6, 3.7 times more Vitamin B9 and 31.1 times more Vitamin E than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains more Vitamin K than Dried Sunflower Seed Kernels.
• 1 kilogram of Sunflower Seeds have insufficient amounts of Vitamin K
• Both Dried Sunflower Seed Kernels as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Multicereal Kaiser Roll:

• 1 kilogram of Sunflower Seeds has 5 times more Copper, 1.6 times more Iron, 4.2 times more Magnesium, 1.5 times more Manganese, 3.5 times more Phosphorus, 2.5 times more Potassium, 2.2 times more Selenium and 3 times more Zinc than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 66.7 times more Sodium than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Multicereal Kaiser Roll contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seeds has 2.1 times more Energy, 9.5 times more Fat, 6.4 times more Saturated Fat, 11.5 times more Omega 6, 1.8 times more Fiber and 2.4 times more Protein than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 15 times more Omega 3 and 2.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Multicereal Kaiser Roll offer comparable quantities of Sugars per one kilogram.