Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Roasted Sunflower Seeds	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	91% 2640kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	16.3% 2.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	176% 229g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	NA	13% 9.34g	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	% 9.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	132% 50.3g	61% 23g	38g per day for Men 19-50 years
Protein	157% 87.7g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	232% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	167% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	13% 0.17mg	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	269% 1075μg	9.07% 36.3μg	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	7.06% 6.35mg	0% 0mg	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	789% 118mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	31.8% 318mg	81.6% 816mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	48.4% 0.44mg	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	215% 17.2mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	41% 0.94mg	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	748% 5239mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	179% 2690mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	5.15% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 1 pound of Roasted Sunflower Seeds has 1.8 times more Vitamin B3, 21.7 times more Vitamin B6, 29.6 times more Vitamin B9, 145 times more Vitamin E and 27 times more Vitamin K than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 1 lb of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contains 5.8 times more Vitamin B1 and 2 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 1 pound of Roasted Sunflower Seeds has 19.1 times more Copper, 9.9 times more Magnesium, 10.2 times more Manganese, 23.1 times more Phosphorus, 11.2 times more Potassium, 198.3 times more Selenium and 9.4 times more Zinc than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 1 lb of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contains 2.6 times more Calcium and 197.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain similar levels of Iron per one pound.
• 1 pound of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 2.4 times more Energy, 18.8 times more Fat, 24.3 times more Saturated Fat, 3.5 times more Omega 3, 53.7 times more Omega 6, 2.2 times more Fiber and 5.8 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 1 lb of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contains 2.1 times more Carbohydrate and 2.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 3