Comparing Nutrients in 5 ounces Multicereal Kaiser Roll VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Multicereal Kaiser Roll	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	13.3% 387kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.65g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	79.7% 1.28g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.8g	39% 50.8g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	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	0.059% 0.043g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 2.83g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.66g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	21.8% 12g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.016% 0.14μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.95% 2.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 88μg	78.7% 315μg	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	0.063% 0.057mg	2.05% 1.84mg	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	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	12% 120mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	270% 2.43mg	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	56.7% 4.54mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	122% 2.8mg	2.3mg per day for Men 19-50 years
Molybdenum	10.7% 4.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.7% 264mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	1.38% 51g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Sunflower Seed Flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Multicereal Kaiser Roll vs Sunflower Seed Flour:

• 5 oz of Partially Defatted Sunflower Seed Flour contain 8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 16.5 times more Vitamin B5, 4 times more Vitamin B6 and 3.6 times more Vitamin B9 than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Multicereal Kaiser Roll vs Sunflower Seed Flour:

• 5 ounces of Multicereal Kaiser Roll have 3.8 times more Potassium and 200 times more Sodium than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.3 times more Calcium, 4.8 times more Copper, 2.1 times more Iron, 4.4 times more Magnesium, 1.5 times more Manganese, 3.7 times more Phosphorus, 2.4 times more Selenium and 3 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Multicereal Kaiser Roll have 3.4 times more Fat, 5.1 times more Saturated Fat, 450 times more Omega 3, 2.3 times more Omega 6 and 1.3 times more Carbohydrate than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 5.6 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Sunflower Seed Flour offer comparable quantities of Energy and Fiber per five ounces.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3