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

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Multicereal Kaiser Roll	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.3% 387kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.65g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	79.7% 1.28g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	312% 53g	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	22.5% 29g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	21.8% 12g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Toasted 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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	87.8% 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	84.3% 337μg	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 120mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	289% 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	121% 9.65mg	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% 1641mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	1.38% 51g	0.038% 1.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Multicereal Kaiser Roll versus 5 oz of Toasted 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 Toasted Sunflower Seeds:

• 5 ounces of Multicereal Kaiser Roll have 1.2 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 17.7 times more Vitamin B5, 4.2 times more Vitamin B6 and 3.8 times more Vitamin B9 than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Toasted 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 Toasted Sunflower Seeds:

• 5 ounces of Multicereal Kaiser Roll have 1.5 times more Calcium and 200 times more Sodium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 5.1 times more Copper, 2.1 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 6.2 times more Phosphorus, 1.9 times more Potassium and 3.2 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Multicereal Kaiser Roll have 11.4 times more Omega 3 and 2.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Energy, 10.5 times more Fat, 8.5 times more Saturated Fat, 18.7 times more Omega 6, 2.4 times more Fiber and 2 times more Protein than Vegan Multigrain Kaiser Roll, 60g.