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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Toasted Sunflower Seeds	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	97% 2808kcal	40% 1166kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	38.3% 37g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	NA	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	NA	1.6g per day for Men 19-50 years
Omega 6	998% 170g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	140% 183g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	137% 52g	34.6% 13g	38g per day for Men 19-50 years
Protein	139% 78g	45.8% 25.6g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	15.7% 2.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	26% 259mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	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	386% 31mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	5.47% 202g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted 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 Toasted 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 Toasted Sunflower Seeds vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 1 pound of Toasted Sunflower Seeds has 1.3 times more Vitamin B1, 5.8 times more Vitamin B6 and 7.7 times more Vitamin B9 than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

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

• 1 pound of Toasted Sunflower Seeds has 1.4 times more Calcium, 16.5 times more Copper, 7.7 times more Iron, 3.1 times more Magnesium, 3.2 times more Manganese, 9 times more Phosphorus, 3 times more Potassium and 6.9 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 Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 2.4 times more Energy, 6.9 times more Fat, 4 times more Fiber and 3 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 2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.