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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	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	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	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	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	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 Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour per 1 lb

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

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

• 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 Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

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

• 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 Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 1 lb of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour 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 Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 1 lb of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contains 1.8 times more Carbohydrate and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour offer comparable quantities of Sugars per one pound.