Comparing Nutrients in 5 ounces Schar, Gluten-Free, Classic White Rolls VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.7% 339kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.76g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	312% 53g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	22.5% 29g	130g per day for Men 19-50 years
Sugars	13.4% 9.74g	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	4.03% 2.9g	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	% 2.95g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.23g	43% 16.3g	38g per day for Men 19-50 years
Protein	8.45% 4.73g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.6% 0.87mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	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	2.83% 11.3μg	84.3% 337μg	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	NA	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25.5% 255mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	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	63.3% 5.06mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	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	10% 71mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	1.6% 59.5g	0.038% 1.4g	3700g per day for Men 19-50 years

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

• Schar, Gluten-Free, Classic White Rolls have 1.9 times more Vitamin B1 and 1.7 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 21.8 times more Vitamin B6 and 29.8 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 5 oz.

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

• Schar, Gluten-Free, Classic White Rolls have 3.2 times more Calcium, 197.7 times more Sodium and 42 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 19.1 times more Copper, 1.9 times more Iron, 9.9 times more Magnesium, 10.2 times more Manganese, 23.2 times more Phosphorus, 6.5 times more Potassium and 9.5 times more Zinc than Schar, Gluten-Free, Classic White Rolls.

Comparison of macro-nutrients per 5 ounces:

• Schar, Gluten-Free, Classic White Rolls have 2.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Energy, 21.4 times more Fat, 27.7 times more Saturated Fat, 4 times more Omega 3, 61.2 times more Omega 6, 2.3 times more Fiber and 5.2 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 5 oz.