Comparing Nutrients in 500 calories Rolls, dinner, whole-wheat VS Roasted Sunflower Seeds

Weight per 500 calories

• Rolls, dinner, whole-wheat: 188g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more energy per unit of mass than Rolls, dinner, whole-wheat, which is very high in comparison to other foods. Rolls, dinner, whole-wheat having high energy density.

Which food has more nutrients per 500 calories - Rolls, dinner, whole-wheat or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, whole-wheat	12%	15%	73%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Rolls, dinner, whole-wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.83g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	14.2% 0.23g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	22.5% 3.83g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	16% 20.7g	130g per day for Men 19-50 years
Sugars	22% 16g	3.23% 2.35g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	25% 9.54g	38g per day for Men 19-50 years
Protein	29.2% 16.4g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, whole-wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	53% 0.69mg	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	14% 56.4μg	51% 204μg	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% 0mg	1.34% 1.2mg	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	11.3% 1.7mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.13% 3.76μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, whole-wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20% 199mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	175% 1.57mg	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	57% 4.55mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	79% 1.8mg	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	60% 421mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	15% 511mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	65.3% 979mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.78mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	1.7% 62.2g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rolls, dinner, whole-wheat vs Roasted Sunflower Seeds:

• Rolls, dinner, whole-wheat have 5.1 times more Vitamin B1 and 1.4 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.6 times more Vitamin B5, 1.9 times more Vitamin B6, 3.6 times more Vitamin B9 and 13.3 times more Vitamin E than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 500 kcal.
• Both Rolls, dinner, whole-wheat 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 500 kcal.

Comparing minerals per 500 calories for Rolls, dinner, whole-wheat vs Roasted Sunflower Seeds:

• Rolls, dinner, whole-wheat have 3.3 times more Calcium, 1.4 times more Iron, 1.4 times more Magnesium, 2.4 times more Manganese, 1.4 times more Selenium and 380 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Copper, 2.4 times more Phosphorus and 1.4 times more Potassium than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Rolls, dinner, whole-wheat have 3.8 times more Omega 3, 4.6 times more Carbohydrate, 6.8 times more Sugars and 1.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.8 times more Fat, 2.9 times more Saturated Fat and 7.4 times more Omega 6 than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Rolls, dinner, whole-wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.