Comparing Nutrients in 7 ounces Multicereal Kaiser Roll VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Multicereal Kaiser Roll	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	18.7% 542kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.97g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.7% 89.3g	54.7% 71g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	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	0.082% 0.06g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24.5% 9.33g	27% 10.3g	38g per day for Men 19-50 years
Protein	30.5% 17g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.022% 0.2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.72% 2.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.8% 123μg	110% 441μg	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	0.088% 0.079mg	2.87% 2.58mg	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	15% 2.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	17% 169mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	378% 3.4mg	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	79.4% 6.35mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	170% 3.9mg	2.3mg per day for Men 19-50 years
Molybdenum	15% 6.75μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	52.7% 369mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	79.4% 1191mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	1.93% 71.4g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Sunflower Seed Flour per 7 oz

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

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

• 7 oz of Partially Defatted Sunflower Seed Flour contain 8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 16.5 times more Vitamin B5, 4 times more Vitamin B6 and 3.6 times more Vitamin B9 than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Multicereal Kaiser Roll have 3.8 times more Potassium and 200 times more Sodium than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 1.3 times more Calcium, 4.8 times more Copper, 2.1 times more Iron, 4.4 times more Magnesium, 1.5 times more Manganese, 3.7 times more Phosphorus, 2.4 times more Selenium and 3 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Multicereal Kaiser Roll have 3.4 times more Fat, 5.1 times more Saturated Fat, 450 times more Omega 3, 2.3 times more Omega 6 and 1.3 times more Carbohydrate than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 5.6 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Sunflower Seed Flour offer comparable quantities of Energy and Fiber per seven ounces.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3