Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Roasted Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	201% 5820kcal	94% 2730kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	55.7% 54g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	22% 7g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	563% 9g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	346% 450g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	NA	% 20g	g per day for Men 19-50 years
Fiber	292% 111g	124% 47g	38g per day for Men 19-50 years
Protein	345% 193g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	333% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	75.3% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	70% 700mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	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	475% 38mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	266% 1860mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	75.6% 2570mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	436% 240μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	400% 6000mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	149% 16.4mg	11mg per day for Men 19-50 years
Water	0.32% 12g	9.73% 360g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Roasted 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 Roasted Sunflower Seeds vs Multicereal Kaiser Roll:

• 1 kilogram of Roasted Sunflower Seeds has 2.4 times more Vitamin B3, 17.6 times more Vitamin B5, 4.2 times more Vitamin B6, 3.8 times more Vitamin B9 and 23.1 times more Vitamin E than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 3.8 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Multicereal Kaiser Roll provide similar amounts of Vitamin B2 and Vitamin K per one kilogram.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Multicereal Kaiser Roll:

• 1 kilogram of Roasted Sunflower Seeds has 5.1 times more Copper, 1.7 times more Magnesium, 1.6 times more Manganese, 6.2 times more Phosphorus, 3.3 times more Potassium, 3.3 times more Selenium and 3.2 times more Zinc than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 200 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Multicereal Kaiser Roll contain similar levels of Calcium and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 2.1 times more Energy, 9.2 times more Fat, 7.5 times more Saturated Fat, 16.4 times more Omega 6, 2.4 times more Fiber and 2.2 times more Protein than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 13 times more Omega 3 and 1.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Multicereal Kaiser Roll offer comparable quantities of Sugars per one kilogram.