Comparing Nutrients in 300 calories Schar, Gluten-Free, Classic White Rolls VS Toasted Sunflower Seeds

Weight per 300 calories

• Schar, Gluten-Free, Classic White Rolls: 126g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 2.6 times more energy per unit of mass than Schar, Gluten-Free, Classic White Rolls, which is very high in comparison to other foods. Schar, Gluten-Free, Classic White Rolls having above average energy density.

Which food has more nutrients per 300 calories - Schar, Gluten-Free, Classic White Rolls or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.43% 3.33g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	1.57% 0.025g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	107% 18g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.4g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	12% 8.62g	NA	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	3.57% 2.6g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	17% 6.4g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.3% 0.77mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.57% 0.046mg	30% 0.39mg	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	2.5% 10μg	29% 115μg	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	0.75% 0.68mg	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	NA	NA	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

	Schar, Gluten-Free, Classic White Rolls	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22.6% 226mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	13.4% 0.12mg	99% 0.89mg	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	56% 4.5mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.3mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	44.5% 1.02mg	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	8.97% 62.8mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	NA	55μg per day for Men 19-50 years
Sodium	49.6% 744mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.7mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	0.013% 0.48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Schar, Gluten-Free, Classic White Rolls vs Toasted Sunflower Seeds:

• Schar, Gluten-Free, Classic White Rolls have 4.9 times more Vitamin B1, 4.4 times more Vitamin B2 and 2.4 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 8.4 times more Vitamin B6 and 11.5 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.

Comparing minerals per 300 calories for Schar, Gluten-Free, Classic White Rolls vs Toasted Sunflower Seeds:

• Schar, Gluten-Free, Classic White Rolls have 8.2 times more Calcium, 1.4 times more Iron and 511.9 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.4 times more Copper, 3.8 times more Magnesium, 3.9 times more Manganese, 8.9 times more Phosphorus, 2.5 times more Potassium and 3.7 times more Zinc than Schar, Gluten-Free, Classic White Rolls.

Comparison of macro-nutrients per 300 calories:

• Schar, Gluten-Free, Classic White Rolls have 6.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 8.3 times more Fat, 10.7 times more Saturated Fat, 23.6 times more Omega 6 and 2 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fiber per 300 kcal.
• Both Schar, Gluten-Free, Classic White Rolls as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Glucose and Sucrose in 300 kcal.