Comparing Nutrients in 7 ounces Sweet rolls, cinnamon, refrigerated dough with frosting, baked VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweet rolls, cinnamon, refrigerated dough with frosting, baked	6%	33%	61%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sweet rolls, cinnamon, refrigerated dough with frosting, baked	Sunflower Seeds	Recommended Dietary Allowance
Energy	24.8% 718kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	20.8% 6.64g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	19% 3.26g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.6% 111g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 4.96g	g per day for Men 19-50 years
Fiber	NA	45% 17g	38g per day for Men 19-50 years
Protein	19% 10.7g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Sweet rolls, cinnamon, refrigerated dough with frosting, baked	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.6% 0.81mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.2% 0.48mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	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	27.3% 109μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	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	NA	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

	Sweet rolls, cinnamon, refrigerated dough with frosting, baked	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	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	65.7% 5.26mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	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	99% 691mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	3.68% 125mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	64% 35μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	110% 1651mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sweet rolls, cinnamon, refrigerated dough with frosting, baked vs Sunflower Seeds:

• Sweet rolls, cinnamon, refrigerated dough with frosting, baked have more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 4.2 times more Vitamin B5, 39.6 times more Vitamin B6, 4.1 times more Vitamin B9 and 7 times more Vitamin C than Sweet rolls, cinnamon, refrigerated dough with frosting, baked.
• Both Sweet rolls, cinnamon, refrigerated dough with frosting, baked as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for Sweet rolls, cinnamon, refrigerated dough with frosting, baked vs Sunflower Seeds:

• Sweet rolls, cinnamon, refrigerated dough with frosting, baked have 92.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Calcium, 25.4 times more Copper, 2 times more Iron, 27.1 times more Magnesium, 4.7 times more Manganese, 1.9 times more Phosphorus, 10.2 times more Potassium, 3 times more Selenium and 14.7 times more Zinc than Sweet rolls, cinnamon, refrigerated dough with frosting, baked.

Comparison of macro-nutrients per 7 ounces:

• Sweet rolls, cinnamon, refrigerated dough with frosting, baked have 1.5 times more Omega 3 and 2.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 3.9 times more Fat, 1.3 times more Saturated Fat, 14 times more Omega 6 and 3.8 times more Protein than Sweet rolls, cinnamon, refrigerated dough with frosting, baked.
• Both Sweet rolls, cinnamon, refrigerated dough with frosting, baked as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.