Comparing Nutrients in 5 ounces Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	16% 466kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.96g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	157% 2.5g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	26.2% 4.46g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.8g	22% 28.3g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	5.12% 3.7g	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	1.4% 1.02g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 3.54g	g per day for Men 19-50 years
Fiber	41.8% 16g	32% 12g	38g per day for Men 19-50 years
Protein	30% 16.7g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.37mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	147% 1.9mg	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	NA	80.4% 322μg	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	2.2% 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	13% 1.97mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.7% 167mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	283% 2.55mg	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	29% 2.32mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	120% 2.76mg	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	47% 330mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	64.4% 35.4μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	48% 719mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	1.15% 42.4g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 3.9 times more Vitamin B1, 2.2 times more Vitamin B3 and 25.3 times more Vitamin E than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 5 oz.

Comparing minerals per 5 ounces for Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour vs Sunflower Seeds:

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 1.5 times more Calcium and 56.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.9 times more Copper, 3.2 times more Iron, 3.4 times more Magnesium, 2.8 times more Phosphorus, 2.4 times more Potassium, 2.1 times more Selenium and 3.7 times more Zinc than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Dried Sunflower Seed Kernels have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 29.5 times more Omega 3, 2.2 times more Carbohydrate, 1.6 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 4.4 times more Fat, 3.2 times more Saturated Fat, 7.3 times more Omega 6 and 1.8 times more Protein than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.