Comparing Nutrients in 1 pound Rolls, dinner, oat bran VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Rolls, dinner, oat bran	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	37% 1070kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	8.77% 2.8g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	39.2% 6.67g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	72% 93g	130g per day for Men 19-50 years
Sugars	41.7% 30.3g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	137% 52g	38g per day for Men 19-50 years
Protein	77% 43g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.03mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	140% 22.5mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.94mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	281% 3.65mg	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	108% 431μg	270% 1080μg	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% 0mg	7.06% 6.35mg	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	14.5% 2.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	38.6% 386mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	924% 8.3mg	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	235% 18.8mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	149% 3.42mg	417% 9.6mg	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	74.5% 522mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	242% 133μg	NA	55μg per day for Men 19-50 years
Sodium	125% 1873mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	219% 24mg	11mg per day for Men 19-50 years
Water	5.4% 200g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, oat bran VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Rolls, dinner, oat bran versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Rolls, dinner, oat bran vs Toasted Sunflower Seeds:

• 1 pound of Rolls, dinner, oat bran has 1.4 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 16.5 times more Vitamin B5, 17.9 times more Vitamin B6 and 2.5 times more Vitamin B9 than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• Both Rolls, dinner, oat bran as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Rolls, dinner, oat bran vs Toasted Sunflower Seeds:

• 1 pound of Rolls, dinner, oat bran has 1.5 times more Calcium and 137.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 13.5 times more Copper, 1.6 times more Iron, 3.9 times more Magnesium, 2.8 times more Manganese, 10.1 times more Phosphorus, 4.1 times more Potassium and 5.2 times more Zinc than Rolls, dinner, oat bran.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, dinner, oat bran has 1.2 times more Omega 3 and 2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.6 times more Energy, 12.3 times more Fat, 9.6 times more Saturated Fat, 25.4 times more Omega 6, 2.8 times more Fiber and 1.8 times more Protein than Rolls, dinner, oat bran.