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

Weight per 300 calories

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

Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more energy per unit of mass than Vegan Multigrain Kaiser Roll, 60g, which is very high in comparison to other foods. Multicereal Kaiser Roll having high energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Multicereal Kaiser Roll	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.34% 93mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	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	44% 3.5mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	47.3% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	8.3% 3.74μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	29% 204mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	48% 26.4μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	44% 659mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	1.07% 39.6g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Vegan Multigrain Kaiser Roll, 60g has 8 times more Vitamin B1 and 1.8 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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 Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Vegan Multigrain Kaiser Roll, 60g has 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.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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 Vegan Multigrain Kaiser Roll, 60g.

Comparison of macro-nutrients per 300 calories:

• Vegan Multigrain Kaiser Roll, 60g has 27.8 times more Omega 3, 4 times more Carbohydrate and 2.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.3 times more Fat, 3.5 times more Saturated Fat and 7.7 times more Omega 6 than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.