Comparing Nutrients in 300 calories Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flourVS Sunflower Seeds

Weight per 300 calories

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

117g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 2.3 times more energy per unit of mass than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour, which is very high in comparison to other foods. Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour having high energy density.

Which food has more nutrients per 300 calories - Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

29%

62%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flourvs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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9.87%9.57g

Fat

27.3%26.4g

9.57 gvs26.4 g

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

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Saturated Fat

7.15%2.3g

NA gvs2.3 g

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

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Omega 3

1.93%0.031g

NA gvs0.031 g

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

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Omega 6

69.7%12g

NA gvs12 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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36%47g

Carbohydrate

7.9%10.3g

47 gvs10.3 g

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

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4.8%3.48g

Sugars

1.86%1.35g

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

3.48 gvs1.35 g

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

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2.5%1.8g

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]

1.8 gvsNA g

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

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%1.46g

Glucose

1.46 gvsNA g

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

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%0g

Sucrose

%1.3g

0 gvs1.3 g

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

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8.9%3.4g

Fiber

11.6%4.4g

3.4 gvs4.4 g

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

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11.8%6.6g

Protein

19%10.7g

6.6 gvs10.7 g

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

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Vitamins

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flourvs Sunflower Seeds

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

NA μgvs1.54 μg

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

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24.3%0.29mg

Vitamin B1

63.4%0.76mg

Thiamine

0.29 mgvs0.76 mg

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

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Vitamin B2

14%0.18mg

Riboflavin

NA mgvs0.18 mg

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

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Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

NA mgvs4.3 mg

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

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Vitamin B5

11.6%0.58mg

Pantothenic acid

NA mgvs0.58 mg

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

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12.6%0.16mg

Vitamin B6

53%0.69mg

Pyridoxine

0.16 mgvs0.69 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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9.05%36μg

Vitamin B9

29%117μg

Folates and Folic Acid

36 μgvs117 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

0.8%0.72mg

Ascorbic acid

NA mgvs0.72 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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4.05%0.61mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.61 mgvs18 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flourvs Sunflower Seeds

4.8%48mg

Calcium

4%40mg

48 mgvs40 mg

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

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14.4%0.13mg

Copper

103%0.92mg

0.13 mgvs0.92 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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13%1.04mg

Iron

33.7%2.7mg

1.04 mgvs2.7 mg

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

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11.7%49mg

Magnesium

39.8%167mg

49 mgvs167 mg

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

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34%0.78mg

Manganese

43.6%1mg

0.78 mgvs1 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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21.3%149mg

Phosphorus

48.4%339mg

149 mgvs339 mg

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

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5.66%193mg

Potassium

9.75%331mg

193 mgvs331 mg

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

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19.5%10.7μg

Selenium

49.5%27.2μg

10.7 μgvs27.2 μg

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

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42.3%635mg

Sodium

0.31%4.62mg

635 mgvs4.62 mg

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

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8.17%0.9mg

Zinc

23.3%2.57mg

0.9 mgvs2.57 mg

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

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1.4%52g

Water

0.066%2.43g

52 gvs2.43 g

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

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Lets compare vitamin content per 300 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 2.6 times more Vitamin B1, 4.2 times more Vitamin B6, 3.2 times more Vitamin B9 and 29.8 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

Comparing minerals per 300 calories for Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour vs Sunflower Seeds:

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 137.4 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 7.1 times more Copper, 2.6 times more Iron, 3.4 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus, 1.7 times more Potassium, 2.5 times more Selenium and 2.9 times more Zinc than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Dried Sunflower Seed Kernels have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 4.6 times more Carbohydrate and 2.6 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.8 times more Fat, 1.3 times more Fiber and 1.6 times more Protein than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flourVS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourSunflower SeedsVS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourRolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flourVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flourVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: