Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Rolls, french

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Rolls, french: 181g

Roasted Sunflower Seeds have 2.1 times more energy per 100g than Rolls, french. It has very high energy density when compared to other foods. Rolls, french having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Rolls, french	13%	14%	73%

Macro Nutrients

	Roasted Sunflower Seeds	Rolls, french	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	8% 7.76g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	5.43% 1.74g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	4.4% 0.07g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	8.44% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	69.7% 91g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	0.77% 0.56g	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	25% 9.54g	15.2% 5.78g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	27.7% 15.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Rolls, french	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	78.7% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	49% 7.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	5.4% 0.07mg	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	51% 204μg	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	1.34% 1.2mg	0% 0mg	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	149% 22.4mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	2.7% 3.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Rolls, french	Recommended Dietary Allowance
Calcium	6% 60mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	27% 0.24mg	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	41% 3.26mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	8.6% 36mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	44% 1mg	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	142% 992mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	69% 1036mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	14.8% 1.62mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	1.7% 63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Rolls, french:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.4 times more Vitamin B5, 9.8 times more Vitamin B6 and 41.4 times more Vitamin E than Rolls, french.
• While Rolls, french contain 10.4 times more Vitamin B1, 2.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Rolls, french have similar amounts of Vitamin B9 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Rolls, french have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Rolls, french:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.5 times more Copper, 3.1 times more Magnesium, 1.8 times more Manganese, 6.5 times more Phosphorus, 3.5 times more Potassium, 1.4 times more Selenium and 2.8 times more Zinc than Rolls, french.
• While Rolls, french contain 2.7 times more Calcium, 1.5 times more Iron and 402 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.5 times more Fat, 2.6 times more Saturated Fat, 19.6 times more Omega 6 and 1.7 times more Fiber than Rolls, french.
• While Rolls, french contain 4.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Rolls, french have similar amounts of Energy and Protein per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Rolls, french have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.