Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Rolls, french

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Rolls, french	13%	14%	73%

Macro Nutrients

	Toasted Sunflower Seeds	Rolls, french	Recommended Dietary Allowance
Energy	30.3% 877kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	4.26% 1.36g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	6.63% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	54.7% 71g	130g per day for Men 19-50 years
Sugars	NA	0.61% 0.44g	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	43% 16.3g	12% 4.54g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Rolls, french	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	61.8% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	38.6% 6.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	4.25% 0.055mg	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	84.3% 337μg	40% 160μg	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	2.2% 2mg	0% 0mg	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	NA	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Rolls, french	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	21.3% 0.19mg	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	121% 9.65mg	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	34.5% 0.79mg	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	234% 1641mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	4.75% 162mg	3400mg per day for Men 19-50 years
Selenium	NA	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	54.2% 814mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	1.33% 49.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Rolls, french per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of Rolls, french to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Sunflower Seeds vs Rolls, french:

• 5 ounces of Toasted Sunflower Seeds have 15.6 times more Vitamin B5, 20.6 times more Vitamin B6 and 2.1 times more Vitamin B9 than Rolls, french.
• While 5 oz of Rolls, french contain 1.6 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Rolls, french provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• Both Toasted Sunflower Seed Kernels no Salt as well as Rolls, french have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Rolls, french:

• 5 ounces of Toasted Sunflower Seeds have 13.6 times more Copper, 2.5 times more Iron, 6.5 times more Magnesium, 3.8 times more Manganese, 13.8 times more Phosphorus, 4.3 times more Potassium and 5.9 times more Zinc than Rolls, french.
• While 5 oz of Rolls, french contain 1.6 times more Calcium and 191.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 2.2 times more Energy, 13.2 times more Fat, 6.2 times more Saturated Fat, 2 times more Omega 3, 47 times more Omega 6, 3.6 times more Fiber and 2 times more Protein than Rolls, french.
• While 5 oz of Rolls, french contain 2.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.