Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Andrea's, Gluten Free Soft Dinner Roll

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Andrea's, Gluten Free Soft Dinner Roll	9%	29%	62%

Macro Nutrients

	Toasted Sunflower Seeds	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Energy	213% 6190kcal	88.6% 2570kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	84.5% 82g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	NA	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	NA	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	310% 402g	130g per day for Men 19-50 years
Sugars	NA	41% 30g	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	21.4% 15.5g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	303% 115g	76.3% 29g	38g per day for Men 19-50 years
Protein	307% 172g	101% 56.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	108% 1.4mg	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	595% 2380μg	77.5% 310μg	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	15.6% 14mg	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	NA	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Calcium	57% 570mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	123% 1.1mg	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	851% 68mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	292% 6.7mg	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	1654% 11580mg	183% 1280mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	48.5% 1650mg	3400mg per day for Men 19-50 years
Selenium	NA	167% 92μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	363% 5440mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	0.27% 10g	12% 446g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Andrea's, Gluten Free Soft Dinner Roll per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Andrea's, Gluten Free Soft Dinner Roll to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Andrea's, Gluten Free Soft Dinner Roll:

• 1 kilogram of Toasted Sunflower Seeds has 1.3 times more Vitamin B1, 5.8 times more Vitamin B6 and 7.7 times more Vitamin B9 than Andrea's, Gluten Free Soft Dinner Roll.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Andrea's, Gluten Free Soft Dinner Roll:

• 1 kilogram of Toasted Sunflower Seeds has 1.4 times more Calcium, 16.5 times more Copper, 7.7 times more Iron, 3.1 times more Magnesium, 3.2 times more Manganese, 9 times more Phosphorus, 3 times more Potassium and 6.9 times more Zinc than Andrea's, Gluten Free Soft Dinner Roll.
• While 1 kg of Andrea's, Gluten Free Soft Dinner Roll contains 181.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 2.4 times more Energy, 6.9 times more Fat, 4 times more Fiber and 3 times more Protein than Andrea's, Gluten Free Soft Dinner Roll.
• While 1 kg of Andrea's, Gluten Free Soft Dinner Roll contains 2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.