Comparing Nutrients in 7 ounces Rolls, dinner, rye VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, rye	14%	11%	75%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Rolls, dinner, rye	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19.6% 568kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	44% 14g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	35% 45.4g	130g per day for Men 19-50 years
Sugars	3.2% 2.32g	8.5% 6.17g	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	NA	0% 0g	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	NA	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	55.4% 21g	38g per day for Men 19-50 years
Protein	36.5% 20.4g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, rye	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	121% 1.57mg	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	49% 196μg	116% 464μg	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% 0mg	2.43% 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	4.5% 0.67mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, rye	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	398% 3.58mg	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	67% 5.36mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	179% 4.13mg	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	45% 316mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	86% 1290mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, rye VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, dinner, rye versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rolls, dinner, rye vs Oil Roasted Sunflower Seeds:

• 7 oz of Oil Roasted Sunflower Seed Kernels contain 18.1 times more Vitamin B5, 12.8 times more Vitamin B6, 2.4 times more Vitamin B9 and 106.9 times more Vitamin E than Rolls, dinner, rye.
• Both Rolls, dinner, rye and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin K per seven ounces.
• Both Rolls, dinner, rye as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Rolls, dinner, rye vs Oil Roasted Sunflower Seeds:

• 7 ounces of Rolls, dinner, rye have 216.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.9 times more Calcium, 9 times more Copper, 1.6 times more Iron, 2.4 times more Magnesium, 3 times more Manganese, 7.2 times more Phosphorus, 2.7 times more Potassium, 2.8 times more Selenium and 5.4 times more Zinc than Rolls, dinner, rye.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, dinner, rye have 2.3 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.1 times more Energy, 15.1 times more Fat, 11.7 times more Saturated Fat, 1.6 times more Omega 3, 52.1 times more Omega 6, 2.7 times more Sugars, 2.2 times more Fiber and 1.9 times more Protein than Rolls, dinner, rye.