Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	204% 5920kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	120% 116g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	43% 14g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	1108% 17.7g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	185% 31.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	341% 443g	130g per day for Men 19-50 years
Sugars	43% 31g	58% 42g	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	0% 0g	9.93% 7.2g	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	% 7.4g	% 5.2g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 0g	g per day for Men 19-50 years
Fiber	279% 106g	295% 112g	38g per day for Men 19-50 years
Protein	358% 201g	211% 118g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	317% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	277% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	237% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	NA	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	585% 2340μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.2% 11mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2422% 363mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	87% 870mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	288% 2.6mg	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	535% 42.8mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	229% 960mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	735% 17mg	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	1627% 11390mg	333% 2330mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	80.3% 2730mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	455% 250μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	338% 5070mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• 1 kilogram of Oil Roasted Sunflower Seeds has 26.1 times more Vitamin E than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While 1 kg of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contains 1.3 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• 1 kilogram of Oil Roasted Sunflower Seeds has 7 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 1.2 times more Manganese, 4.9 times more Phosphorus, 1.8 times more Potassium, 3.1 times more Selenium and 3.9 times more Zinc than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While 1 kg of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contains 1.4 times more Calcium and 169 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.8 times more Energy, 4.4 times more Fat, 5.1 times more Saturated Fat, 10.9 times more Omega 6 and 1.7 times more Protein than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While 1 kg of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contains 21.9 times more Omega 3, 1.9 times more Carbohydrate and 1.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour offer comparable quantities of Fiber per one kilogram.