Comparing Nutrients in 500 calories Schar, Gluten-Free, Classic White Rolls VS Roasted Sunflower Seeds

Weight per 500 calories

• Schar, Gluten-Free, Classic White Rolls: 209g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 2.4 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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.54g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	166% 28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	16% 20.7g	130g per day for Men 19-50 years
Sugars	20% 14.4g	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	5.94% 4.3g	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	% 4.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	28% 10.7g	25% 9.54g	38g per day for Men 19-50 years
Protein	12.5% 7g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.2% 1mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	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	4.2% 16.7μg	51% 204μg	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	1.34% 1.2mg	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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Classic White Rolls	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	37.7% 377mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	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	93% 7.47mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	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	15% 105mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	4.68% 159mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	1.52% 0.84μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	82.7% 1241mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	2.37% 88g	0.028% 1.03g	3700g per day for Men 19-50 years

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

• Schar, Gluten-Free, Classic White Rolls have 14.1 times more Vitamin B1, 4.8 times more Vitamin B2 and 1.3 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.9 times more Vitamin B6 and 12.2 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.

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

• Schar, Gluten-Free, Classic White Rolls have 6.3 times more Calcium, 2.3 times more Iron and 481.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.8 times more Copper, 4.1 times more Magnesium, 4.2 times more Manganese, 9.5 times more Phosphorus, 4.6 times more Potassium, 81.4 times more Selenium and 3.9 times more Zinc than Schar, Gluten-Free, Classic White Rolls.

Comparison of macro-nutrients per 500 calories:

• Schar, Gluten-Free, Classic White Rolls have 5.1 times more Carbohydrate and 6.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.7 times more Fat, 10 times more Saturated Fat, 22 times more Omega 6 and 2.4 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fiber per 500 kcal.
• Both Schar, Gluten-Free, Classic White Rolls as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.