Comparing Nutrients in 100 calories Rolls, dinner, whole-wheatVS Roasted Sunflower Seeds

Weight per 100 calories

Rolls, dinner, whole-wheat

37.6g

Roasted Sunflower Seeds

17g

Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more energy per unit of mass than Rolls, dinner, whole-wheat, which is very high in comparison to other foods. Rolls, dinner, whole-wheat having high energy density.

Which food has more nutrients per 100 calories - Rolls, dinner, whole-wheat or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Rolls, dinner, whole-wheat

12%

15%

73%

Roasted Sunflower Seeds

12%

72%

16%

100 kcal ▼

Macro Nutrients

Rolls, dinner, whole-wheatvs Roasted Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Baked Products rich in Energy

1.82%1.77g

Fat

8.82%8.56g

1.77 gvs8.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Baked Products rich in Fat

0.98%0.31g

Saturated Fat

2.8%0.9g

0.31 gvs0.9 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Baked Products rich in Saturated Fat

2.84%0.045g

Omega 3

0.74%0.012g

0.045 gvs0.012 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Baked Products rich in Omega 3

4.5%0.77g

Omega 6

33%5.63g

0.77 gvs5.63 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Baked Products rich in Cholesterol

14.8%19.2g

Carbohydrate

3.2%4.14g

19.2 gvs4.14 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Baked Products rich in Carbohydrate

4.4%3.2g

Sugars

0.65%0.47g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.2 gvs0.47 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Sugars

Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Sucrose

7.4%2.8g

Fiber

5%1.9g

2.8 gvs1.9 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Baked Products rich in Fiber

5.84%3.27g

Protein

5.93%3.32g

3.27 gvs3.32 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Rolls, dinner, whole-wheatvs Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

7.77%0.093mg

Vitamin B1

1.5%0.018mg

Thiamine

0.093 mgvs0.018 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

4.4%0.057mg

Vitamin B2

3.25%0.042mg

Riboflavin

0.057 mgvs0.042 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

8.64%1.4mg

Vitamin B3

7.56%1.2mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs1.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.68%0.18mg

Vitamin B5

24%1.2mg

Pantothenic acid

0.18 mgvs1.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

5.64%0.073mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0.073 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7

2.8%11.3μg

Vitamin B9

10%40.7μg

Folates and Folic Acid

11.3 μgvs40.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

2.26%0.34mg

Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

0.34 mgvs4.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin E

0.63%0.75μg

Vitamin K

0.39%0.46μg

Phytomenadione or phylloquinone

0.75 μgvs0.46 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin K

Minerals

Rolls, dinner, whole-wheatvs Roasted Sunflower Seeds

4%40mg

Calcium

1.2%12mg

40 mgvs12 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Baked Products rich in Calcium

10%0.09mg

Copper

35%0.31mg

0.09 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Baked Products rich in Fluoride

11.4%0.91mg

Iron

8.16%0.65mg

0.91 mgvs0.65 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Baked Products rich in Iron

7.6%32mg

Magnesium

5.28%22mg

32 mgvs22 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Baked Products rich in Magnesium

37.6%0.86mg

Manganese

15.8%0.36mg

0.86 mgvs0.36 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Baked Products rich in Molybdenum

12%84.2mg

Phosphorus

28.4%198mg

84.2 mgvs198 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Baked Products rich in Phosphorus

3%102mg

Potassium

4.3%146mg

102 mgvs146 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Baked Products rich in Potassium

33.8%18.6μg

Selenium

24.8%13.6μg

18.6 μgvs13.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Baked Products rich in Selenium

13%196mg

Sodium

0.034%0.52mg

196 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Baked Products rich in Sodium

6.87%0.76mg

Zinc

8.26%0.91mg

0.76 mgvs0.91 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Baked Products rich in Zinc

0.34%12.4g

Water

0.006%0.21g

12.4 gvs0.21 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Baked Products rich in Water

Lets compare vitamin content per 100 calories of Rolls, dinner, whole-wheat vs Roasted Sunflower Seeds:

Rolls, dinner, whole-wheat have 5.1 times more Vitamin B1 and 1.4 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 6.6 times more Vitamin B5, 1.9 times more Vitamin B6, 3.6 times more Vitamin B9 and 13.3 times more Vitamin E than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 100 kcal.
Both Rolls, dinner, whole-wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Rolls, dinner, whole-wheat vs Roasted Sunflower Seeds:

Rolls, dinner, whole-wheat have 3.3 times more Calcium, 1.4 times more Iron, 1.4 times more Magnesium, 2.4 times more Manganese, 1.4 times more Selenium and 380 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Copper, 2.4 times more Phosphorus and 1.4 times more Potassium than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Rolls, dinner, whole-wheat have 3.8 times more Omega 3, 4.6 times more Carbohydrate, 6.8 times more Sugars and 1.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4.8 times more Fat, 2.9 times more Saturated Fat and 7.4 times more Omega 6 than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 100 kcal.
Both Rolls, dinner, whole-wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Rolls, dinner, whole-wheatVS Rolls, frenchRoasted Sunflower SeedsVS Rolls, frenchRolls, dinner, whole-wheatVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Rolls, dinner, whole-wheatVS Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Rolls, dinner, whole-wheat or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: