Comparing Nutrients in 300 calories Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour VS Roasted Sunflower Seeds

Weight per 300 calories

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour: 117g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more energy per unit of mass than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour, which is very high in comparison to other foods. Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour having high energy density.

Which food has more nutrients per 300 calories - Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.87% 9.57g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	NA	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	NA	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	99% 17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	4.8% 3.48g	1.94% 1.4g	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	2.5% 1.8g	NA	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	% 1.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.9% 3.4g	15% 5.72g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	32% 0.41mg	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	9.05% 36μg	30.5% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.05% 0.61mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.8% 48mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	105% 0.94mg	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	13% 1.04mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	47.3% 1.1mg	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	21.3% 149mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	5.66% 193mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	42.3% 635mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	8.17% 0.9mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	1.4% 52g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour vs Roasted Sunflower Seeds:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 5.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B6, 3.4 times more Vitamin B9 and 22.2 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

Comparing minerals per 300 calories for Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour vs Roasted Sunflower Seeds:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 1.3 times more Calcium and 410.6 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.3 times more Copper, 1.9 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 4 times more Phosphorus, 2.3 times more Potassium, 3.8 times more Selenium and 3 times more Zinc than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

Comparison of macro-nutrients per 300 calories:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 3.8 times more Carbohydrate and 2.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Fat, 1.7 times more Fiber and 1.5 times more Protein than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 300 kcal.