Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Andrea's, Gluten Free Soft Dinner Roll

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Andrea's, Gluten Free Soft Dinner Roll	9%	29%	62%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Energy	93% 2685kcal	40% 1166kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	38.3% 37g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	NA	32g per day for Men 19-50 years
Omega 3	23% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	913% 155g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	140% 183g	130g per day for Men 19-50 years
Sugars	19.5% 14g	18.6% 13.5g	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	0% 0g	9.7% 7.03g	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	% 3.36g	% 5.67g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 0g	g per day for Men 19-50 years
Fiber	127% 48g	34.6% 13g	38g per day for Men 19-50 years
Protein	162% 91g	45.8% 25.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	49% 0.64mg	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	265% 1061μg	35% 141μg	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	5.54% 5mg	NA	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	1099% 165mg	15.7% 2.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Calcium	39.5% 395mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	56% 0.5mg	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	243% 19.4mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	132% 3.04mg	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	738% 5166mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	76% 41.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	165% 2468mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.19% 7g	5.47% 202g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Andrea's, Gluten Free Soft Dinner Roll per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Andrea's, Gluten Free Soft Dinner Roll to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Andrea's, Gluten Free Soft Dinner Roll:

• 1 pound of Oil Roasted Sunflower Seeds has 1.3 times more Vitamin B1, 5.7 times more Vitamin B6, 7.5 times more Vitamin B9 and 69.9 times more Vitamin E than Andrea's, Gluten Free Soft Dinner Roll.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Andrea's, Gluten Free Soft Dinner Roll:

• 1 pound of Oil Roasted Sunflower Seeds has 2.1 times more Calcium, 16.3 times more Copper, 4.8 times more Iron, 3 times more Magnesium, 3.1 times more Manganese, 8.9 times more Phosphorus, 2.9 times more Potassium, 8.5 times more Selenium and 6.8 times more Zinc than Andrea's, Gluten Free Soft Dinner Roll.
• While 1 lb of Andrea's, Gluten Free Soft Dinner Roll contains 181.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 2.3 times more Energy, 6.3 times more Fat, 3.7 times more Fiber and 3.6 times more Protein than Andrea's, Gluten Free Soft Dinner Roll.
• While 1 lb of Andrea's, Gluten Free Soft Dinner Roll contains 1.8 times more Carbohydrate and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Andrea's, Gluten Free Soft Dinner Roll offer comparable quantities of Sugars per one pound.