Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Andrea's, Gluten Free Soft Dinner Roll

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Andrea's, Gluten Free Soft Dinner Roll	9%	29%	62%

Macro Nutrients

	Toasted Sunflower Seeds	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Energy	21.3% 619kcal	8.86% 257kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	8.45% 8.2g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	NA	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	NA	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	31% 40.2g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.98g	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	2.14% 1.55g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	10% 5.65g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	10.8% 0.14mg	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	59.5% 238μg	7.75% 31μg	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	1.56% 1.4mg	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	NA	3.47% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Calcium	5.7% 57mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	12.3% 0.11mg	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	85% 6.8mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	29% 0.67mg	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% 1158mg	18.3% 128mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	4.85% 165mg	3400mg per day for Men 19-50 years
Selenium	NA	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	36.3% 544mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.027% 1g	1.2% 44.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Andrea's, Gluten Free Soft Dinner Roll per 100 g

Compare the macro and micronutrient content in 100 g of Toasted Sunflower Seeds versus 100 g of Andrea's, Gluten Free Soft Dinner Roll to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Toasted Sunflower Seeds vs Andrea's, Gluten Free Soft Dinner Roll:

• 100 grams of Toasted Sunflower Seeds have 1.3 times more Vitamin B1, 5.8 times more Vitamin B6 and 7.7 times more Vitamin B9 than Andrea's, Gluten Free Soft Dinner Roll.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Andrea's, Gluten Free Soft Dinner Roll:

• 100 grams of Toasted Sunflower Seeds have 1.4 times more Calcium, 16.5 times more Copper, 7.7 times more Iron, 3.1 times more Magnesium, 3.2 times more Manganese, 9 times more Phosphorus, 3 times more Potassium and 6.9 times more Zinc than Andrea's, Gluten Free Soft Dinner Roll.
• While 100 g of Andrea's, Gluten Free Soft Dinner Roll contain 181.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 2.4 times more Energy, 6.9 times more Fat, 4 times more Fiber and 3 times more Protein than Andrea's, Gluten Free Soft Dinner Roll.
• While 100 g of Andrea's, Gluten Free Soft Dinner Roll contain 2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.