Comparing Nutrients in 100 grams Schar, Gluten-Free, Classic White Rolls VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.24% 239kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	2.73% 2.65g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.22g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.5g	17.6% 23g	130g per day for Men 19-50 years
Sugars	9.48% 6.87g	4.3% 3.1g	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	2.84% 2.06g	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	% 2.08g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.37g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	28% 10.6g	38g per day for Men 19-50 years
Protein	5.96% 3.34g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.3% 0.62mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.88mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	61% 0.79mg	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% 8μg	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.22% 1.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Classic White Rolls	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 180mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	200% 1.8mg	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	44.6% 3.57mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	9% 0.21mg	90% 2.08mg	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	7.14% 50mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	2.24% 76mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	39.5% 593mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	1.14% 42g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Schar, Gluten-Free, Classic White Rolls have 1.9 times more Vitamin B1 and 1.7 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 21.4 times more Vitamin B6 and 29.3 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 100 g.

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

• Schar, Gluten-Free, Classic White Rolls have 2.1 times more Calcium, 197.7 times more Sodium and 27.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 18.8 times more Copper, 9.8 times more Magnesium, 10 times more Manganese, 22.8 times more Phosphorus, 6.4 times more Potassium, 195.5 times more Selenium and 9.3 times more Zinc than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Schar, Gluten-Free, Classic White Rolls have 2.2 times more Carbohydrate, 2.2 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Energy, 19.4 times more Fat, 32.9 times more Saturated Fat, 4.1 times more Omega 3, 56 times more Omega 6, 2.1 times more Fiber and 6 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 100 g.