Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Roasted Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	91% 2640kcal	42.7% 1238kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	255% 4.1g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	53.4% 9.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	157% 204g	130g per day for Men 19-50 years
Sugars	17% 12.4g	17.5% 12.7g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 9.07g	g per day for Men 19-50 years
Fiber	132% 50.3g	56% 21.3g	38g per day for Men 19-50 years
Protein	157% 87.7g	69.7% 39g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.05% 0.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	82.2% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.2% 6.67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	269% 1075μg	70.3% 281μg	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	0.2% 0.18mg	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	34% 5.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	31.8% 318mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	181% 1.63mg	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	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	84.2% 354mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	256% 5.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	34.3% 15.4μg	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	121% 844mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	34.3% 1166mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	198% 109μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	181% 2722mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	67.6% 7.44mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	4.4% 163g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Roasted Sunflower Seeds has 2.4 times more Vitamin B3, 17.6 times more Vitamin B5, 4.2 times more Vitamin B6, 3.8 times more Vitamin B9 and 23.1 times more Vitamin E than Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 3.8 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Multicereal Kaiser Roll provide similar amounts of Vitamin B2 and Vitamin K per one pound.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Vegan Multigrain Kaiser Roll, 60g 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 Multicereal Kaiser Roll:

• 1 pound of Roasted Sunflower Seeds has 5.1 times more Copper, 1.7 times more Magnesium, 1.6 times more Manganese, 6.2 times more Phosphorus, 3.3 times more Potassium, 3.3 times more Selenium and 3.2 times more Zinc than Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 200 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Multicereal Kaiser Roll contain similar levels of Calcium and Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 2.1 times more Energy, 9.2 times more Fat, 7.5 times more Saturated Fat, 16.4 times more Omega 6, 2.4 times more Fiber and 2.2 times more Protein than Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 13 times more Omega 3 and 1.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Multicereal Kaiser Roll offer comparable quantities of Sugars per one pound.