Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Rolls, hard (includes kaiser)

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Rolls, hard (includes kaiser): 171g

Roasted Sunflower Seeds have 2 times more energy per 100g than Rolls, hard (includes kaiser). It has very high energy density when compared to other foods. Rolls, hard (includes kaiser) having high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Rolls, hard (includes kaiser)?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Rolls, hard (includes kaiser)	14%	13%	73%

Macro Nutrients

	Roasted Sunflower Seeds	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	7.56% 7.34g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	3.23% 1.03g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	10.3% 0.17g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	16.3% 2.77g	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% 90g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	4.17% 3.02g	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	10.3% 3.92g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Rolls, hard (includes kaiser)	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	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	4.6% 0.06mg	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	40.5% 162μg	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	4.78% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	0.85% 1.02μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Calcium	6% 60mg	16.2% 162mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	31% 0.28mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	34% 0.78mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	5.42% 184mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	121% 66.7μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	62% 928mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	1.43% 53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Rolls, hard (includes kaiser):

• Dry Roasted Sunflower Seed Kernels no Salt have 8.6 times more Vitamin B5, 11.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 31.3 times more Vitamin E than Rolls, hard (includes kaiser).
• While Rolls, hard (includes kaiser) contain 9 times more Vitamin B1 and 2.7 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Rolls, hard (includes kaiser) have similar amounts of Vitamin B3 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Rolls, hard (includes kaiser) 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, hard (includes kaiser):

• Dry Roasted Sunflower Seed Kernels no Salt have 5.7 times more Copper, 2.4 times more Magnesium, 2.3 times more Manganese, 5.8 times more Phosphorus, 4 times more Potassium and 2.8 times more Zinc than Rolls, hard (includes kaiser).
• While Rolls, hard (includes kaiser) contain 2.7 times more Calcium, 1.7 times more Iron and 360.2 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Rolls, hard (includes kaiser) have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.8 times more Fat, 4.3 times more Saturated Fat, 10.2 times more Omega 6 and 2.4 times more Fiber than Rolls, hard (includes kaiser).
• While Rolls, hard (includes kaiser) contain 2.8 times more Omega 3 and 4.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Rolls, hard (includes kaiser) have similar amounts of Energy and Protein per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Rolls, hard (includes kaiser) have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.