Comparing Nutrients in 100 calories Sunflower Seeds VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Weight per 100 calories

• Sunflower Seeds: 17g
• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour: 39g

Sunflower Seeds have 2.3 times more energy per 100g than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour. It has very high energy density when compared to other foods. Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour having high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Sunflower Seeds	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	NA	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	12% 15.7g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	1.6% 1.16g	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	0.83% 0.6g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	2.97% 1.13g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	4.2% 0.054mg	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	9.7% 39μg	3% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	1.35% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	4.8% 0.043mg	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	11.2% 0.9mg	4.33% 0.35mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	3.9% 16.3mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	11.4% 0.26mg	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	16% 113mg	7.1% 50mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	1.9% 64.2mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	6.5% 3.58μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	2.72% 0.3mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.47% 17.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• Dried Sunflower Seed Kernels have 2.6 times more Vitamin B1, 4.2 times more Vitamin B6, 3.2 times more Vitamin B9 and 29.8 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

Comparing minerals per 100 calories for Sunflower Seeds vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• Dried Sunflower Seed Kernels have 7.1 times more Copper, 2.6 times more Iron, 3.4 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus, 1.7 times more Potassium, 2.5 times more Selenium and 2.9 times more Zinc than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 137.4 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 2.8 times more Fat, 1.3 times more Fiber and 1.6 times more Protein than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 4.6 times more Carbohydrate and 2.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have insufficient amounts of Glucose and Sucrose in 100 kcal.