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

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Multicereal Kaiser Roll	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.3% 387kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.65g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	79.7% 1.28g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	273% 46.5g	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	26.2% 34g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	5.34% 3.87g	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	41.4% 15.7g	38g per day for Men 19-50 years
Protein	21.8% 12g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.016% 0.14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 120mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	288% 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	56.7% 4.54mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	204% 112μg	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	68% 7.5mg	11mg per day for Men 19-50 years
Water	1.38% 51g	0.046% 1.7g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Multicereal Kaiser Roll have 3.8 times more Vitamin B1 than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B3, 17.6 times more Vitamin B5, 4.2 times more Vitamin B6, 3.8 times more Vitamin B9 and 23.1 times more Vitamin E than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Roasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin K per five ounces.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• 5 ounces of Multicereal Kaiser Roll have 1.2 times more Calcium and 200 times more Sodium than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 5.1 times more Copper, 1.7 times more Magnesium, 1.6 times more Manganese, 6.2 times more Phosphorus, 3.3 times more Potassium, 3.3 times more Selenium and 3.2 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Roasted Sunflower Seeds contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Multicereal Kaiser Roll have 13 times more Omega 3 and 1.9 times more Carbohydrate than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 9.2 times more Fat, 7.5 times more Saturated Fat, 16.4 times more Omega 6, 2.4 times more Fiber and 2.2 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Roasted Sunflower Seeds offer comparable quantities of Sugars per five ounces.