Comparing Nutrients in 5 ounces Rolls, dinner, oat bran VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Rolls, dinner, oat bran	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.5% 335kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	8.6% 0.14g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	22.5% 29g	130g per day for Men 19-50 years
Sugars	13% 9.45g	NA	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	15.3% 5.8g	43% 16.3g	38g per day for Men 19-50 years
Protein	24% 13.5g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Toasted 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	53% 0.64mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.02mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	87.8% 1.14mg	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	33.7% 135μg	84.3% 337μg	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	2.2% 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	4.54% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 120mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	289% 2.6mg	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	73.4% 5.87mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	130% 3mg	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	23.3% 163mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	5.04% 172mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	75.5% 41.5μg	NA	55μg per day for Men 19-50 years
Sodium	39% 585mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	1.7% 62.4g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rolls, dinner, oat bran vs Toasted Sunflower Seeds:

• Rolls, dinner, oat bran have 1.4 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 16.5 times more Vitamin B5, 17.9 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Rolls, dinner, oat bran as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Rolls, dinner, oat bran vs Toasted Sunflower Seeds:

• Rolls, dinner, oat bran have 1.5 times more Calcium, 137.7 times more Sodium and 44 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 13.5 times more Copper, 1.6 times more Iron, 3.9 times more Magnesium, 2.8 times more Manganese, 10.1 times more Phosphorus, 4.1 times more Potassium and 5.2 times more Zinc than Rolls, dinner, oat bran.

Comparison of macro-nutrients per 5 ounces:

• Rolls, dinner, oat bran have 1.2 times more Omega 3 and 2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Energy, 12.3 times more Fat, 9.6 times more Saturated Fat, 25.4 times more Omega 6, 2.8 times more Fiber and 1.8 times more Protein than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.