Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Bolillo Mexican Bread

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Bolillo Mexican Bread: 94g

Oil Roasted Sunflower Seeds have 1.9 times more energy per 100g than Bolillo Mexican Bread. It has very high energy density when compared to other foods. Bollilo Mexican Roll Bread having high energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Bolillo Mexican Bread?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Bolillo Mexican Bread	13%	16%	71%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	5.64% 5.47g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	4.13% 1.32g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	5.36% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.33% 0.94mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	40.5% 52.6g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	4.6% 3.35g	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	0% 0g	1.5% 1.1g	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	% 0.38g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.37g	5.46% 2.08g	38g per day for Men 19-50 years
Protein	18% 10g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.1% 0.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	53.5% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	31.2% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	33% 5.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	7.6% 0.099mg	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	29.6% 119μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.1% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.62% 0.56mg	0.21% 0.19mg	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	123% 18.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	8.57% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	4.4% 44mg	3.87% 38.7mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	14% 0.13mg	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	27% 2.17mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	6.74% 28.3mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	28% 0.64mg	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	82.5% 577mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	3.63% 124mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	66.6% 36.6μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	32% 477mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	7.55% 0.83mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.66% 24.6g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Bolillo Mexican Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Bolillo Mexican Bread?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Bolillo Mexican Bread:

• 300 calories of Oil Roasted Sunflower Seeds have 7.2 times more Vitamin B5, 4.1 times more Vitamin B6 and more Vitamin E than Bolillo Mexican Bread.
• While 300 kcal of Bollilo Mexican Roll Bread contain 4 times more Vitamin B1, 2.9 times more Vitamin B2, 2.5 times more Vitamin B3 and 6.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Bolillo Mexican Bread provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin K
• 300 calories of Bolillo Mexican Bread have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Bolillo Mexican Bread:

• 300 calories of Oil Roasted Sunflower Seeds have 7.2 times more Copper, 2.3 times more Magnesium, 1.6 times more Manganese, 5.5 times more Phosphorus, 2 times more Potassium and 3.2 times more Zinc than Bolillo Mexican Bread.
• While 300 kcal of Bollilo Mexican Roll Bread contain 1.7 times more Iron and 314 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Bolillo Mexican Bread contain similar levels of Selenium per 300 calories.
• 300 calories of Bolillo Mexican Bread lack sufficient amounts of Potassium
• Both Oil Roasted Sunflower Seed Kernels as well as Bollilo Mexican Roll Bread lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 4.8 times more Fat, 2.7 times more Saturated Fat, 19 times more Omega 6 and 2.6 times more Fiber than Bolillo Mexican Bread.
• While 300 kcal of Bollilo Mexican Roll Bread contain 4.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Bolillo Mexican Bread offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Bolillo Mexican Bread provide inadequate amounts of Omega 6 and Fiber
• Both Oil Roasted Sunflower Seed Kernels as well as Bollilo Mexican Roll Bread provide inadequate amounts of Omega 3 in 300 calories.