Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Rolls, pumpernickel

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Rolls, pumpernickel	16%	9%	75%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Rolls, pumpernickel	Recommended Dietary Allowance
Energy	20.4% 592kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	7.06% 0.11g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	40% 52g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	0.55% 0.4g	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	0% 0g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	36% 20g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Rolls, pumpernickel	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	18.6% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	7.7% 0.1mg	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	58.5% 234μg	21.5% 86μg	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	1.22% 1.1mg	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	242% 36.3mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Rolls, pumpernickel	Recommended Dietary Allowance
Calcium	8.7% 87mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	32% 0.29mg	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	53.5% 4.3mg	34.8% 2.78mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	83% 1.9mg	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	163% 1139mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	6.1% 208mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	50.5% 28μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	33% 492mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.86% 32g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Rolls, pumpernickel per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Sunflower Seeds versus 100 g of Rolls, pumpernickel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Rolls, pumpernickel:

• 100 grams of Oil Roasted Sunflower Seeds have 1.4 times more Vitamin B3, 11.2 times more Vitamin B5, 7.9 times more Vitamin B6, 2.7 times more Vitamin B9, 57.7 times more Vitamin E and 2.1 times more Vitamin K than Rolls, pumpernickel.
• Both Oil Roasted Sunflower Seeds and Rolls, pumpernickel provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• 100 grams of Rolls, pumpernickel have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Rolls, pumpernickel have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Rolls, pumpernickel:

• 100 grams of Oil Roasted Sunflower Seeds have 1.3 times more Calcium, 6.3 times more Copper, 1.5 times more Iron, 2.4 times more Magnesium, 6.7 times more Phosphorus, 2.3 times more Potassium, 2.8 times more Selenium and 3.5 times more Zinc than Rolls, pumpernickel.
• While 100 g of Rolls, pumpernickel contain 164 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Rolls, pumpernickel contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 2.1 times more Energy, 18.3 times more Fat, 14.3 times more Saturated Fat, 31.9 times more Omega 6, 7.8 times more Sugars, 2 times more Fiber and 1.9 times more Protein than Rolls, pumpernickel.
• While 100 g of Rolls, pumpernickel contain 1.4 times more Omega 3 and 2.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.