Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	20.4% 592kcal	9.4% 273kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	56.3% 0.9g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	11.8% 2g	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	34.6% 45g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	3.86% 2.8g	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	0.041% 0.03g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 2g	g per day for Men 19-50 years
Fiber	28% 10.6g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	36% 20g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.011% 0.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.9% 1.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58.5% 234μg	15.5% 62μg	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	0.044% 0.04mg	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	7.53% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	8.7% 87mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	40% 0.36mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	56.5% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	7.56% 3.4μg	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	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	7.56% 257mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.97% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Multicereal Kaiser Roll per 100 g

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

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Multicereal Kaiser Roll:

• 100 grams of Oil Roasted Sunflower Seeds have 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 17.4 times more Vitamin B5, 4.2 times more Vitamin B6, 3.8 times more Vitamin B9 and 32.2 times more Vitamin E than Multicereal Kaiser Roll.
• While 100 g of Vegan Multigrain Kaiser Roll, 60g contain 1.3 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Multicereal Kaiser Roll provide similar amounts of Vitamin K per 100 grams.
• Both Oil Roasted Sunflower Seed Kernels as well as Vegan Multigrain Kaiser Roll, 60g 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 Multicereal Kaiser Roll:

• 100 grams of Oil Roasted Sunflower Seeds have 5 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 6.1 times more Phosphorus, 1.9 times more Potassium, 3.3 times more Selenium and 3.2 times more Zinc than Multicereal Kaiser Roll.
• While 100 g of Vegan Multigrain Kaiser Roll, 60g contain 200 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Multicereal Kaiser Roll contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 2.2 times more Energy, 9.5 times more Fat, 10.1 times more Saturated Fat, 17.1 times more Omega 6, 2.3 times more Fiber and 2.3 times more Protein than Multicereal Kaiser Roll.
• While 100 g of Vegan Multigrain Kaiser Roll, 60g contain 11.1 times more Omega 3 and 2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Multicereal Kaiser Roll offer comparable quantities of Sugars per 100 grams.