Comparing Nutrients in 7 ounces Andrea's, Gluten Free Soft Dinner Roll VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Andrea's, Gluten Free Soft Dinner Roll	9%	29%	62%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Andrea's, Gluten Free Soft Dinner Roll	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.6% 510kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	NA	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	NA	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	8.16% 5.9g	7.17% 5.2g	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	4.24% 3.08g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 4.96g	g per day for Men 19-50 years
Fiber	15% 5.75g	45% 17g	38g per day for Men 19-50 years
Protein	20% 11.2g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Andrea's, Gluten Free Soft Dinner Roll	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	205% 2.67mg	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	15.4% 61.5μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.88% 1.03mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Andrea's, Gluten Free Soft Dinner Roll	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	397% 3.57mg	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	22% 1.77mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	168% 3.87mg	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	36.3% 254mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Andrea's, Gluten Free Soft Dinner Roll vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 5.9 times more Vitamin B1, 9.6 times more Vitamin B6, 7.3 times more Vitamin B9 and 67.6 times more Vitamin E than Andrea's, Gluten Free Soft Dinner Roll.

Comparing minerals per 7 ounces for Andrea's, Gluten Free Soft Dinner Roll vs Sunflower Seeds:

• Andrea's, Gluten Free Soft Dinner Roll has 60.4 times more Sodium and 9.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Calcium, 16.2 times more Copper, 5.9 times more Iron, 7.7 times more Magnesium, 2.9 times more Manganese, 5.2 times more Phosphorus, 3.9 times more Potassium, 5.8 times more Selenium and 6.5 times more Zinc than Andrea's, Gluten Free Soft Dinner Roll.

Comparison of macro-nutrients per 7 ounces:

• Andrea's, Gluten Free Soft Dinner Roll has 2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Energy, 6.3 times more Fat, 3 times more Fiber and 3.7 times more Protein than Andrea's, Gluten Free Soft Dinner Roll.
• Both Andrea's, Gluten Free Soft Dinner Roll and Dried Sunflower Seed Kernels have similar amounts of Sugars per 7 oz.
• Both Andrea's, Gluten Free Soft Dinner Roll as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.