Comparing Nutrients in 100 calories Sunflower SeedsVS Rolls, dinner, whole-wheat

Weight per 100 calories

Sunflower Seeds

17g

Rolls, dinner, whole-wheat

37.6g

Sunflower Seeds have 2.2 times more energy per 100g than Rolls, dinner, whole-wheat. It has very high energy density when compared to other foods. Rolls, dinner, whole-wheat having high energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Rolls, dinner, whole-wheat

12%

15%

73%

100 kcal ▼

Macro Nutrients

Sunflower Seedsvs Rolls, dinner, whole-wheat

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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9.1%8.8g

Fat

1.82%1.77g

8.8 gvs1.77 g

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

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2.4%0.76g

Saturated Fat

0.98%0.31g

0.76 gvs0.31 g

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

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0.64%0.01g

Omega 3

2.84%0.045g

0.01 gvs0.045 g

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

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23.2%3.95g

Omega 6

4.5%0.77g

3.95 gvs0.77 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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2.63%3.42g

Carbohydrate

14.8%19.2g

3.42 gvs19.2 g

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

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0.62%0.45g

Sugars

4.4%3.2g

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

0.45 gvs3.2 g

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

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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 .

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Glucose

NA gvsNA g

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

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%0.43g

Sucrose

0.43 gvsNA g

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

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3.88%1.47g

Fiber

7.4%2.8g

1.47 gvs2.8 g

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

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6.35%3.56g

Protein

5.84%3.27g

3.56 gvs3.27 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Rolls, dinner, whole-wheat

0.057%0.51μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.51 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

21%0.25mg

Vitamin B1

7.77%0.093mg

Thiamine

0.25 mgvs0.093 mg

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

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4.68%0.061mg

Vitamin B2

4.4%0.057mg

Riboflavin

0.061 mgvs0.057 mg

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

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8.92%1.43mg

Vitamin B3

8.64%1.4mg

Niacin, nicotinic acid, niacinamide

1.43 mgvs1.4 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.87%0.19mg

Vitamin B5

3.68%0.18mg

Pantothenic acid

0.19 mgvs0.18 mg

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

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17.7%0.23mg

Vitamin B6

5.64%0.073mg

Pyridoxine

0.23 mgvs0.073 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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9.7%39μg

Vitamin B9

2.8%11.3μg

Folates and Folic Acid

39 μgvs11.3 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0.27%0.24mg

Vitamin C

0%0mg

Ascorbic acid

0.24 mgvs0 mg

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

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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 Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

40%6.02mg

Vitamin E

2.26%0.34mg

Tocopherols and Tocotrienols

6.02 mgvs0.34 mg

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

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0%0μg

Vitamin K

0.63%0.75μg

Phytomenadione or phylloquinone

0 μgvs0.75 μg

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

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Minerals

Sunflower Seedsvs Rolls, dinner, whole-wheat

1.34%13.4mg

Calcium

4%40mg

13.4 mgvs40 mg

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

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34.2%0.31mg

Copper

10%0.09mg

0.31 mgvs0.09 mg

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

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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 .

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11.2%0.9mg

Iron

11.4%0.91mg

0.9 mgvs0.91 mg

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

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13.3%55.7mg

Magnesium

7.6%32mg

55.7 mgvs32 mg

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

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14.5%0.33mg

Manganese

37.6%0.86mg

0.33 mgvs0.86 mg

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

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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 .

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16%113mg

Phosphorus

12%84.2mg

113 mgvs84.2 mg

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

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3.25%110mg

Potassium

3%102mg

110 mgvs102 mg

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

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16.5%9.08μg

Selenium

33.8%18.6μg

9.08 μgvs18.6 μg

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

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0.1%1.54mg

Sodium

13%196mg

1.54 mgvs196 mg

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

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7.8%0.86mg

Zinc

6.87%0.76mg

0.86 mgvs0.76 mg

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

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0.022%0.81g

Water

0.34%12.4g

0.81 gvs12.4 g

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

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

Dried Sunflower Seed Kernels have 2.7 times more Vitamin B1, 3.1 times more Vitamin B6, 3.4 times more Vitamin B9 and 17.8 times more Vitamin E than Rolls, dinner, whole-wheat.
Both Dried Sunflower Seed Kernels and Rolls, dinner, whole-wheat have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 100 kcal.
Both Dried Sunflower Seed Kernels as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

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

Dried Sunflower Seed Kernels have 3.4 times more Copper, 1.7 times more Magnesium and 1.3 times more Phosphorus than Rolls, dinner, whole-wheat.
While Rolls, dinner, whole-wheat contain 3 times more Calcium, 2.6 times more Manganese, 2 times more Selenium and 127.1 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Rolls, dinner, whole-wheat have similar amounts of Iron, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Dried Sunflower Seed Kernels have 5 times more Fat, 2.4 times more Saturated Fat and 5.2 times more Omega 6 than Rolls, dinner, whole-wheat.
While Rolls, dinner, whole-wheat contain 4.4 times more Omega 3, 5.6 times more Carbohydrate, 7.1 times more Sugars and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Rolls, dinner, whole-wheat have similar amounts of Energy and Protein per 100 kcal.
Both Dried Sunflower Seed Kernels as well as Rolls, dinner, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsRolls, dinner, whole-wheatVS Roasted Sunflower SeedsSunflower SeedsVS Rolls, frenchRolls, dinner, whole-wheatVS Rolls, french

Compare Foods

Comparing Nutrients in 100 calories Sunflower SeedsVS Rolls, dinner, whole-wheat

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: