Comparing Nutrients in 7 ounces Sunflower Seeds VS Multicereal Kaiser Roll

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	40% 1159kcal	18.7% 542kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	112% 1.8g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	23.3% 3.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	7.66% 5.56g	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	0.082% 0.06g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 3.97g	g per day for Men 19-50 years
Fiber	45% 17g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.022% 0.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.72% 2.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 450μg	30.8% 123μg	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	3.1% 2.78mg	0.088% 0.079mg	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	465% 69.8mg	15% 2.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	15.5% 155mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	79.4% 0.71mg	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	130% 10.4mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	112% 2.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	15% 6.75μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	187% 1310mg	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	86.6% 47.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	79.4% 1191mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	1.93% 71.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Multicereal Kaiser Roll per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seeds versus 7 oz of Multicereal Kaiser Roll to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Multicereal Kaiser Roll:

• 7 ounces of Sunflower Seeds have 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 and 31.1 times more Vitamin E than Multicereal Kaiser Roll.
• While 7 oz of Vegan Multigrain Kaiser Roll, 60g contain more Vitamin K than Dried Sunflower Seed Kernels.
• 7 ounces of Sunflower Seeds have insufficient amounts of Vitamin K
• Both Dried Sunflower Seed Kernels as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seeds vs Multicereal Kaiser Roll:

• 7 ounces of Sunflower Seeds have 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 Multicereal Kaiser Roll.
• While 7 oz of Vegan Multigrain Kaiser Roll, 60g contain 66.7 times more Sodium than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Multicereal Kaiser Roll contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seeds have 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 Multicereal Kaiser Roll.
• While 7 oz of Vegan Multigrain Kaiser Roll, 60g contain 15 times more Omega 3 and 2.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Multicereal Kaiser Roll offer comparable quantities of Sugars per seven ounces.