Comparing Nutrients in 7 ounces Multicereal Kaiser Roll VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Multicereal Kaiser Roll	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.7% 542kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	44% 14g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.97g	399% 68g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	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	0.082% 0.06g	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	% 0.06g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 4.7g	g per day for Men 19-50 years
Fiber	24.5% 9.33g	55.4% 21g	38g per day for Men 19-50 years
Protein	30.5% 17g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.022% 0.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	121% 1.57mg	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	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	0.088% 0.079mg	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	15% 2.24mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 169mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	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	79.4% 6.35mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.93% 71.4g	0.083% 3.06g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Multicereal Kaiser Roll 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 Multicereal Kaiser Roll vs Oil Roasted Sunflower Seeds:

• 7 ounces of Multicereal Kaiser Roll have 1.3 times more Vitamin B1 than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 17.4 times more Vitamin B5, 4.2 times more Vitamin B6, 3.8 times more Vitamin B9 and 32.2 times more Vitamin E than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin K per seven ounces.
• Both Vegan Multigrain Kaiser Roll, 60g 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 Multicereal Kaiser Roll vs Oil Roasted Sunflower Seeds:

• 7 ounces of Multicereal Kaiser Roll have 200 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 5 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 6.1 times more Phosphorus, 1.9 times more Potassium, 3.3 times more Selenium and 3.2 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Oil Roasted Sunflower Seeds contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Multicereal Kaiser Roll have 11.1 times more Omega 3 and 2 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.2 times more Energy, 9.5 times more Fat, 10.1 times more Saturated Fat, 17.1 times more Omega 6, 2.3 times more Fiber and 2.3 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Oil Roasted Sunflower Seeds offer comparable quantities of Sugars per seven ounces.