Comparing Nutrients in 1 pound Sunflower Seeds VS Pillsbury, Cinnamon Rolls with Icing, refrigerated dough

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pillsbury, Cinnamon Rolls with Icing, refrigerated dough	5%	31%	64%

Macro Nutrients

	Sunflower Seeds	Pillsbury, Cinnamon Rolls with Icing, refrigerated dough	Recommended Dietary Allowance
Energy	91% 2649kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	52.7% 51g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	46% 14.7g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	615% 105g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	186% 242g	130g per day for Men 19-50 years
Sugars	16.4% 12g	134% 97g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	168% 94g	35% 19.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pillsbury, Cinnamon Rolls with Icing, refrigerated dough	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	NA	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	257% 1030μg	NA	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	7.06% 6.35mg	0.5% 0.45mg	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	1064% 160mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pillsbury, Cinnamon Rolls with Icing, refrigerated dough	Recommended Dietary Allowance
Calcium	35.4% 354mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	NA	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	298% 24mg	109% 8.75mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	NA	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	NA	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	428% 2994mg	NA	700mg per day for Men 19-50 years
Potassium	86% 2926mg	NA	3400mg per day for Men 19-50 years
Selenium	437% 240μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	236% 3538mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	NA	11mg per day for Men 19-50 years
Water	0.58% 21.5g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Pillsbury, Cinnamon Rolls with Icing, refrigerated dough:

• Dried Sunflower Seed Kernels have 14 times more Vitamin C than Pillsbury, Cinnamon Rolls with Icing, refrigerated dough.
• Both Dried Sunflower Seed Kernels as well as Pillsbury, Cinnamon Rolls with Icing, refrigerated dough have insufficient amounts of Vitamin A in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Pillsbury, Cinnamon Rolls with Icing, refrigerated dough:

• Dried Sunflower Seed Kernels have 2.8 times more Calcium and 2.7 times more Iron than Pillsbury, Cinnamon Rolls with Icing, refrigerated dough.
• While Pillsbury, Cinnamon Rolls with Icing, refrigerated dough contain 86.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.8 times more Energy, 4.6 times more Fat, 1.4 times more Saturated Fat, 6.1 times more Fiber and 4.8 times more Protein than Pillsbury, Cinnamon Rolls with Icing, refrigerated dough.
• While Pillsbury, Cinnamon Rolls with Icing, refrigerated dough contain 2.7 times more Carbohydrate and 8.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Pillsbury, Cinnamon Rolls with Icing, refrigerated dough have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.