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

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch: 97g

Roasted Sunflower Seeds have 1.9 times more energy per 100g than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch. It has very high energy density when compared to other foods. Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%

Macro Nutrients

	Roasted Sunflower Seeds	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	NA	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	99% 17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	41% 53.3g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	12.7% 9.22g	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	0.47% 0.34g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15% 5.72g	9.17% 3.5g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	14% 7.73g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	9.68% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	NA	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	30.5% 122μg	NA	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	0.8% 0.72mg	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	89.7% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Calcium	3.6% 36mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	8.92% 0.08mg	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	24.5% 1.96mg	9.44% 0.75mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	10% 42.6mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	33.7% 0.77mg	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	85% 595mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	45.6% 684mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	6.16% 0.68mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.74% 27.4g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Rolls, Gluten-free, White, Made With Brown Rice Flour, Tapioca Starch, And Potato Starch Nutrients Per 300 Kcal

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

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

• 300 calories of Roasted Sunflower Seeds have 7.5 times more Vitamin B5 than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.

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

• 300 calories of Roasted Sunflower Seeds have 11.7 times more Copper, 2.6 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 4.9 times more Phosphorus, 2.8 times more Potassium and 4 times more Zinc than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• While 300 kcal of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain 2.2 times more Calcium and 442.4 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 300 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 4.1 times more Fat, 1.6 times more Fiber and 1.3 times more Protein than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• While 300 kcal of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain 4.3 times more Carbohydrate and 6.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch offer comparable quantities of Energy per 300 calories.