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

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Sunflower Seeds	Recommended Dietary Allowance
Energy	37.4% 1084kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	3.05% 0.98g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	615% 105g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	69.8% 91g	130g per day for Men 19-50 years
Sugars	43% 31g	16.4% 12g	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	13% 9.34g	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	% 9.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 11.3g	g per day for Men 19-50 years
Fiber	61% 23g	103% 39g	38g per day for Men 19-50 years
Protein	27% 15g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	232% 2.8mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.18mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	469% 6.1mg	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	9.07% 36.3μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Classic White Rolls	Sunflower Seeds	Recommended Dietary Allowance
Calcium	81.6% 816mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	907% 8.16mg	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	202% 16mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	385% 8.85mg	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	32.4% 227mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	179% 2690mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	5.15% 191g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Schar, Gluten-Free, Classic White Rolls have 1.4 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Vitamin B1, 2.2 times more Vitamin B3, 36.4 times more Vitamin B6 and 28.4 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.

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

• Schar, Gluten-Free, Classic White Rolls have 2.3 times more Calcium, 65.9 times more Sodium and 8.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.8 times more Copper, 1.5 times more Iron, 25 times more Magnesium, 9.4 times more Manganese, 13.2 times more Phosphorus, 8.5 times more Potassium, 132.5 times more Selenium and 8.9 times more Zinc than Schar, Gluten-Free, Classic White Rolls.

Comparison of macro-nutrients per 1 pound:

• Schar, Gluten-Free, Classic White Rolls have 2.5 times more Carbohydrate and 2.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Energy, 19.4 times more Fat, 20.7 times more Saturated Fat, 3 times more Omega 3, 37.7 times more Omega 6, 1.7 times more Fiber and 6.2 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 lb.