Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	29% 839kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	7.9% 7.65g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	79.7% 1.28g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	16.7% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	49% 63.8g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	5.47% 3.97g	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	0% 0g	0.059% 0.043g	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	% 1.05g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 2.83g	g per day for Men 19-50 years
Fiber	39.5% 15g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.016% 0.14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.95% 2.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	83% 332μg	22% 88μg	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	1.73% 1.56mg	0.063% 0.057mg	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	343% 51.5mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	12.3% 123mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	56.7% 0.51mg	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	76% 6.07mg	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	26.3% 111mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	80% 1.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	10.7% 4.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	231% 1615mg	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	1.38% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Multicereal Kaiser Roll per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Multicereal Kaiser Roll to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Multicereal Kaiser Roll:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 17.4 times more Vitamin B5, 4.2 times more Vitamin B6, 3.8 times more Vitamin B9 and 32.2 times more Vitamin E than Multicereal Kaiser Roll.
• While 5 oz of Vegan Multigrain Kaiser Roll, 60g contain 1.3 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Multicereal Kaiser Roll provide similar amounts of Vitamin K per five ounces.
• Both Oil Roasted Sunflower Seed Kernels as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Multicereal Kaiser Roll:

• 5 ounces of Oil Roasted Sunflower Seeds have 5 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 6.1 times more Phosphorus, 1.9 times more Potassium, 3.3 times more Selenium and 3.2 times more Zinc than Multicereal Kaiser Roll.
• While 5 oz of Vegan Multigrain Kaiser Roll, 60g contain 200 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Multicereal Kaiser Roll contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 2.2 times more Energy, 9.5 times more Fat, 10.1 times more Saturated Fat, 17.1 times more Omega 6, 2.3 times more Fiber and 2.3 times more Protein than Multicereal Kaiser Roll.
• While 5 oz of Vegan Multigrain Kaiser Roll, 60g contain 11.1 times more Omega 3 and 2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Multicereal Kaiser Roll offer comparable quantities of Sugars per five ounces.