Comparing Nutrients in 100 calories Rolls, dinner, whole-wheat VS Toasted Sunflower Seeds

Weight per 100 calories

• Rolls, dinner, whole-wheat: 37.6g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 2.3 times more energy per unit of mass than Rolls, dinner, whole-wheat, which is very high in comparison to other foods. Rolls, dinner, whole-wheat having high energy density.

Discover which food has more nutrients per 100 calories - Rolls, dinner, whole-wheat or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, whole-wheat	12%	15%	73%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Rolls, dinner, whole-wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19.2g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	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	NA	g per day for Men 19-50 years
Fiber	7.4% 2.8g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	5.84% 3.27g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, whole-wheat	Toasted 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	7.77% 0.093mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.64% 0.073mg	10% 0.13mg	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	2.8% 11.3μg	9.6% 38.4μg	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	0.25% 0.23mg	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	2.26% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.63% 0.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, whole-wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4% 40mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	33% 0.3mg	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	11.4% 0.91mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.86mg	15% 0.34mg	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	12% 84.2mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	3% 102mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	33.8% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	13% 196mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	6.87% 0.76mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.34% 12.4g	0.004% 0.16g	3700g per day for Men 19-50 years

Rolls, Dinner, Whole-wheat VS Toasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Rolls, dinner, whole-wheat or Toasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Rolls, dinner, whole-wheat vs Toasted Sunflower Seeds:

• 100 calories of Rolls, dinner, whole-wheat have 1.8 times more Vitamin B1, 1.2 times more Vitamin B2 and 2 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 6.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.4 times more Vitamin B9 than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Rolls, dinner, whole-wheat vs Toasted Sunflower Seeds:

• 100 calories of Rolls, dinner, whole-wheat have 4.3 times more Calcium, 1.5 times more Magnesium, 2.5 times more Manganese, 1.3 times more Potassium and 404.1 times more Sodium than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.3 times more Copper and 2.2 times more Phosphorus than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Toasted Sunflower Seeds contain similar levels of Iron and Zinc per 100 calories.
• 100 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Rolls, dinner, whole-wheat have 3.6 times more Omega 3, 5.8 times more Carbohydrate and 1.5 times more Fiber than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 5.2 times more Fat, 3.1 times more Saturated Fat and 7.9 times more Omega 6 than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3