Comparing Nutrients in 5 ounces Multicereal Kaiser Roll VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Multicereal Kaiser Roll	Sunflower Seeds	Recommended Dietary Allowance
Energy	13.3% 387kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.65g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	79.7% 1.28g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	192% 32.7g	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	22% 28.3g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	17.5% 6.66g	32% 12g	38g per day for Men 19-50 years
Protein	21.8% 12g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.016% 0.14μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	147% 1.9mg	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	80.4% 322μg	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	2.2% 2mg	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	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 120mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	283% 2.55mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	120% 2.76mg	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	134% 936mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	1.38% 51g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Vegan Multigrain Kaiser Roll, 60g has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.9 times more Vitamin B3, 2.8 times more Vitamin B5, 7.1 times more Vitamin B6, 3.7 times more Vitamin B9, 35 times more Vitamin C and 31.1 times more Vitamin E than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Vegan Multigrain Kaiser Roll, 60g has 66.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5 times more Copper, 1.6 times more Iron, 4.2 times more Magnesium, 1.5 times more Manganese, 3.5 times more Phosphorus, 2.5 times more Potassium, 2.2 times more Selenium and 3 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Dried Sunflower Seed Kernels have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Vegan Multigrain Kaiser Roll, 60g has 15 times more Omega 3 and 2.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Energy, 9.5 times more Fat, 6.4 times more Saturated Fat, 11.5 times more Omega 6, 1.8 times more Fiber and 2.4 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Dried Sunflower Seed Kernels have similar amounts of Sugars per 5 oz.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.