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

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Multicereal Kaiser Roll	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	94% 2730kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	563% 9g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	346% 450g	176% 229g	130g per day for Men 19-50 years
Sugars	38.6% 28g	43% 31g	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	0.41% 0.3g	0% 0g	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	% 0.3g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 20g	% 23.7g	g per day for Men 19-50 years
Fiber	124% 47g	279% 106g	38g per day for Men 19-50 years
Protein	154% 86g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	333% 4mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	609% 7.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	49% 14.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	155% 620μg	585% 2340μg	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	0.44% 0.4mg	12.2% 11mg	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	75.3% 11.3mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	85% 850mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	2004% 18mg	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	400% 32mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	904% 21mg	2.3mg per day for Men 19-50 years
Molybdenum	75.6% 34μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	266% 1860mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	75.6% 2570mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	436% 240μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	400% 6000mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	474% 52mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.42% 15.4g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Multicereal Kaiser Roll has 1.3 times more Vitamin B1 than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 17.4 times more Vitamin B5, 4.2 times more Vitamin B6, 3.8 times more Vitamin B9 and 32.2 times more Vitamin E than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin K per one kilogram.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Multicereal Kaiser Roll has 200 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 5 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 6.1 times more Phosphorus, 1.9 times more Potassium, 3.3 times more Selenium and 3.2 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Oil Roasted Sunflower Seeds contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Multicereal Kaiser Roll has 11.1 times more Omega 3 and 2 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.2 times more Energy, 9.5 times more Fat, 10.1 times more Saturated Fat, 17.1 times more Omega 6, 2.3 times more Fiber and 2.3 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Oil Roasted Sunflower Seeds offer comparable quantities of Sugars per one kilogram.