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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%

Macro Nutrients

	Toasted Sunflower Seeds	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Energy	213% 6190kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	27.3% 26.5g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	388% 505g	130g per day for Men 19-50 years
Sugars	NA	95% 68.7g	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	28.4% 20.6g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	303% 115g	134% 51g	38g per day for Men 19-50 years
Protein	307% 172g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Schar, Gluten-Free, Classic White Rolls	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	513% 6.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	369% 4.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	242% 38.8mg	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	28.5% 0.37mg	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	20% 80μg	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	NA	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	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Calcium	57% 570mg	180% 1800mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	107% 0.96mg	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	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	90% 2.07mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	395% 5930mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.27% 10g	11.4% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Schar, Gluten-Free, Classic White Rolls per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Schar, Gluten-Free, Classic White Rolls to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Toasted Sunflower Seeds has 21.8 times more Vitamin B6 and 29.8 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• While 1 kg of Schar, Gluten-Free, Classic White Rolls contains 1.9 times more Vitamin B1 and 1.7 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Schar, Gluten-Free, Classic White Rolls provide similar amounts of Vitamin B3 per one kilogram.

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

• 1 kilogram of Toasted Sunflower Seeds has 19.1 times more Copper, 1.9 times more Iron, 9.9 times more Magnesium, 10.2 times more Manganese, 23.2 times more Phosphorus, 6.5 times more Potassium and 9.5 times more Zinc than Schar, Gluten-Free, Classic White Rolls.
• While 1 kg of Schar, Gluten-Free, Classic White Rolls contains 3.2 times more Calcium and 197.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 2.6 times more Energy, 21.4 times more Fat, 27.7 times more Saturated Fat, 4 times more Omega 3, 61.2 times more Omega 6, 2.3 times more Fiber and 5.2 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• While 1 kg of Schar, Gluten-Free, Classic White Rolls contains 2.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 3