Comparing Nutrients in 500 calories Schar, Gluten-Free, Classic White Rolls VS Sunflower Seed Butter

Weight per 500 calories

• Schar, Gluten-Free, Classic White Rolls: 209g
• Sunflower Seed Butter: 81g

Sunflower Seed Butter no Salt has 2.6 times more energy per unit of mass than Schar, Gluten-Free, Classic White Rolls, which is very high in comparison to other foods. Schar, Gluten-Free, Classic White Rolls having above average energy density.

Which food has more nutrients per 500 calories - Schar, Gluten-Free, Classic White Rolls or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.54g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	46.4% 7.9g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	14.5% 19g	130g per day for Men 19-50 years
Sugars	20% 14.4g	11.8% 8.54g	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	5.94% 4.3g	0% 0g	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	% 4.35g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.5g	g per day for Men 19-50 years
Fiber	28% 10.7g	12% 4.6g	38g per day for Men 19-50 years
Protein	12.5% 7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.2% 1mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	34.3% 0.45mg	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	4.2% 16.7μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2.43% 2.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	124% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Classic White Rolls	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	37.7% 377mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	144% 1.3mg	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	93% 7.47mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	73% 1.68mg	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	15% 105mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	4.68% 159mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	1.52% 0.84μg	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	82.7% 1241mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	2.37% 88g	0.014% 0.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Schar, Gluten-Free, Classic White Rolls vs Sunflower Seed Butter:

• Schar, Gluten-Free, Classic White Rolls have 30 times more Vitamin B1, 7.6 times more Vitamin B2 and 1.5 times more Vitamin B3 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 5.8 times more Vitamin B6 and 11.5 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.

Comparing minerals per 500 calories for Schar, Gluten-Free, Classic White Rolls vs Sunflower Seed Butter:

• Schar, Gluten-Free, Classic White Rolls have 7.3 times more Calcium, 2.2 times more Iron and 510.3 times more Sodium than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 6.4 times more Copper, 9.3 times more Magnesium, 3.9 times more Manganese, 5.2 times more Phosphorus, 2.9 times more Potassium, 101.1 times more Selenium and 3.4 times more Zinc than Schar, Gluten-Free, Classic White Rolls.

Comparison of macro-nutrients per 500 calories:

• Schar, Gluten-Free, Classic White Rolls have 5.6 times more Carbohydrate, 1.7 times more Sugars, more Fructose and 2.3 times more Fiber than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 8.1 times more Fat, 8.4 times more Saturated Fat, 6.2 times more Omega 6 and 2 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Sunflower Seed Butter no Salt have similar amounts of Energy per 500 kcal.
• Both Schar, Gluten-Free, Classic White Rolls as well as Sunflower Seed Butter no Salt have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.