Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Roasted Sunflower Seeds	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	20% 582kcal	8.24% 239kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	2.73% 2.65g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.67% 0.22g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	39% 50.5g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	9.48% 6.87g	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	2.84% 2.06g	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	% 2.08g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	29.2% 11g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	5.96% 3.34g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	2.85% 0.037mg	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	59.3% 237μg	2% 8μg	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	1.56% 1.4mg	0% 0mg	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	174% 26mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	7% 70mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	10.7% 0.096mg	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	47.5% 3.8mg	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	9% 0.21mg	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	165% 1155mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	2.24% 76mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	39.5% 593mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	1.14% 42g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Vitamin B3, 21.7 times more Vitamin B6, 29.6 times more Vitamin B9, more Vitamin C, 145 times more Vitamin E and 27 times more Vitamin K than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 5.8 times more Vitamin B1 and 2 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• Dry Roasted Sunflower Seed Kernels no Salt have 19.1 times more Copper, 9.9 times more Magnesium, 10.2 times more Manganese, 23.1 times more Phosphorus, 11.2 times more Potassium, 198.3 times more Selenium and 9.4 times more Zinc than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 2.6 times more Calcium, 197.7 times more Sodium and 35 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more Energy, 18.8 times more Fat, 24.3 times more Saturated Fat, 3.5 times more Omega 3, 53.7 times more Omega 6, 2.2 times more Fiber and 5.8 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 2.1 times more Carbohydrate and 2.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.