Comparing Nutrients in 5 ounces Schar, Gluten-Free, Classic White Rolls VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	11.7% 339kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.76g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	81% 14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	25.4% 33g	130g per day for Men 19-50 years
Sugars	13.4% 9.74g	20.6% 15g	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	4.03% 2.9g	0% 0g	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	% 2.95g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 15g	g per day for Men 19-50 years
Fiber	19% 7.23g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	8.45% 4.73g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.6% 0.87mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	60% 0.78mg	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	2.83% 11.3μg	84% 336μg	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	4.25% 3.83mg	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	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Classic White Rolls	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	25.5% 255mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	252% 2.26mg	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	63.3% 5.06mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	128% 2.94mg	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	10% 71mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	1.6% 59.5g	0.024% 0.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Schar, Gluten-Free, Classic White Rolls vs Sunflower Seed Butter:

• Schar, Gluten-Free, Classic White Rolls have 11.6 times more Vitamin B1 and 2.9 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.7 times more Vitamin B3, 14.9 times more Vitamin B6 and 29.6 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.

Comparing minerals per 5 ounces for Schar, Gluten-Free, Classic White Rolls vs Sunflower Seed Butter:

• Schar, Gluten-Free, Classic White Rolls have 2.8 times more Calcium, 197.7 times more Sodium and 67.7 times more Water than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 16.6 times more Copper, 23.9 times more Magnesium, 10 times more Manganese, 13.3 times more Phosphorus, 7.6 times more Potassium, 261 times more Selenium and 8.7 times more Zinc than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Sunflower Seed Butter no Salt have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Schar, Gluten-Free, Classic White Rolls have 2.2 times more Carbohydrate and more Fructose than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2.6 times more Energy, 20.8 times more Fat, 21.8 times more Saturated Fat, 2.5 times more Omega 3, 15.9 times more Omega 6, 1.5 times more Sugars and 5.2 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Sunflower Seed Butter no Salt have similar amounts of Fiber per 5 oz.
• Both Schar, Gluten-Free, Classic White Rolls as well as Sunflower Seed Butter no Salt have insufficient amounts of Glucose and Sucrose in 5 oz.