Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Multicereal Kaiser Roll

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Multicereal Kaiser Roll: 110g

Roasted Sunflower Seeds have 2.1 times more energy per 100g than Multicereal Kaiser Roll. It has very high energy density when compared to other foods. Vegan Multigrain Kaiser Roll, 60g having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Multicereal Kaiser Roll?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Roasted Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	6.1% 5.93g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	38% 49.5g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	4.24% 3.08g	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	0.045% 0.033g	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	% 0.033g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	15% 5.72g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.012% 0.11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	36.6% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.4% 1.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.5% 122μg	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	0.049% 0.044mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	89.7% 13.5mg	8.28% 1.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	2.56% 3.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	3.6% 36mg	9.34% 93mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	44% 0.4mg	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	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	62% 1.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	8.3% 3.74μg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	48% 26.4μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	1.07% 39.6g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Multicereal Kaiser Roll Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Multicereal Kaiser Roll?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Multicereal Kaiser Roll:

• 300 calories of Roasted Sunflower Seeds have 8.3 times more Vitamin B5, 2 times more Vitamin B6, 1.8 times more Vitamin B9 and 10.8 times more Vitamin E than Multicereal Kaiser Roll.
• While 300 kcal of Vegan Multigrain Kaiser Roll, 60g contain 8 times more Vitamin B1 and 1.8 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Multicereal Kaiser Roll provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Multicereal Kaiser Roll:

• 300 calories of Roasted Sunflower Seeds have 2.4 times more Copper, 2.9 times more Phosphorus, 1.6 times more Potassium, 1.5 times more Selenium and 1.5 times more Zinc than Multicereal Kaiser Roll.
• While 300 kcal of Vegan Multigrain Kaiser Roll, 60g contain 2.6 times more Calcium, 1.8 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese and 426.4 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 4.3 times more Fat, 3.5 times more Saturated Fat and 7.7 times more Omega 6 than Multicereal Kaiser Roll.
• While 300 kcal of Vegan Multigrain Kaiser Roll, 60g contain 27.8 times more Omega 3 and 4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Multicereal Kaiser Roll offer comparable quantities of Energy, Fiber and Protein per 300 calories.
• 300 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3