Comparing Nutrients in 100 calories Sunflower Seeds VS Schar, Gluten-Free, Classic White Rolls

Weight per 100 calories

• Sunflower Seeds: 17g
• Schar, Gluten-Free, Classic White Rolls: 41.8g

Sunflower Seeds have 2.4 times more energy per 100g than Schar, Gluten-Free, Classic White Rolls. It has very high energy density when compared to other foods. Schar, Gluten-Free, Classic White Rolls having above average energy density.

Discover which food has more nutrients per 100 calories - Sunflower Seeds or Schar, Gluten-Free, Classic White Rolls?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%

Macro Nutrients

	Sunflower Seeds	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	1.5% 0.26g	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	16.2% 21g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	3.96% 2.87g	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	1.2% 0.86g	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	% 0.87g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Schar, Gluten-Free, Classic White Rolls	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	21.4% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	10% 1.62mg	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	1.2% 0.015mg	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	0.84% 3.35μg	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	NA	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	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	7.53% 75.3mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	4.46% 0.04mg	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	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	1.3% 5.44mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	3.77% 0.087mg	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	3% 21mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	0.94% 31.8mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	0.3% 0.17μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	16.5% 248mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	2.13% 0.23mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.47% 17.6g	3700g per day for Men 19-50 years

Sunflower Seeds VS Schar, Gluten-Free, Classic White Rolls Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Sunflower Seeds or Schar, Gluten-Free, Classic White Rolls?

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Schar, Gluten-Free, Classic White Rolls:

• 100 calories of Sunflower Seeds have 14.9 times more Vitamin B6 and 11.6 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• While 100 kcal of Schar, Gluten-Free, Classic White Rolls contain 3.3 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Schar, Gluten-Free, Classic White Rolls provide similar amounts of Vitamin B1 and Vitamin B3 per 100 calories.
• 100 calories of Schar, Gluten-Free, Classic White Rolls have insufficient amounts of Vitamin B6 and Vitamin B9

Comparing minerals per 100 calories for Sunflower Seeds vs Schar, Gluten-Free, Classic White Rolls:

• 100 calories of Sunflower Seeds have 7.7 times more Copper, 10.2 times more Magnesium, 3.9 times more Manganese, 5.4 times more Phosphorus, 3.5 times more Potassium, 54.2 times more Selenium and 3.7 times more Zinc than Schar, Gluten-Free, Classic White Rolls.
• While 100 kcal of Schar, Gluten-Free, Classic White Rolls contain 5.6 times more Calcium, 1.7 times more Iron and 161 times more Sodium than Dried Sunflower Seed Kernels.
• 100 calories of Sunflower Seeds lack sufficient amounts of Calcium
• 100 calories of Schar, Gluten-Free, Classic White Rolls lack sufficient amounts of Magnesium, Potassium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Sunflower Seeds have 7.9 times more Fat, 8.5 times more Saturated Fat, 15.4 times more Omega 6 and 2.5 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• While 100 kcal of Schar, Gluten-Free, Classic White Rolls contain 6.2 times more Carbohydrate, 6.4 times more Sugars and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Schar, Gluten-Free, Classic White Rolls offer comparable quantities of Energy per 100 calories.
• 100 calories of Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 6
• Both Dried Sunflower Seed Kernels as well as Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 3 in 100 calories.