Comparing Nutrients in 300 calories Rolls, gluten-free, white, made with rice flour, rice starch, and corn starchVS Roasted Sunflower Seeds

Weight per 300 calories

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch

126g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more energy per unit of mass than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch, which is very high in comparison to other foods. Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch having above average energy density.

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

Macros Ratio

Protein Fat Carbs

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch

10%

84%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starchvs Roasted 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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3.43%3.33g

Fat

26.5%25.7g

3.33 gvs25.7 g

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

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0.84%0.27g

Saturated Fat

8.4%2.7g

0.27 gvs2.7 g

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

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1.57%0.025g

Omega 3

2.22%0.036g

0.025 gvs0.036 g

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

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4.5%0.77g

Omega 6

99%17g

0.77 gvs17 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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48.7%63.4g

Carbohydrate

9.54%12.4g

63.4 gvs12.4 g

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

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12%8.62g

Sugars

1.94%1.4g

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

8.62 gvs1.4 g

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

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3.57%2.6g

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]

2.6 gvsNA g

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

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%2.6g

Glucose

2.6 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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17%6.4g

Fiber

15%5.72g

6.4 gvs5.72 g

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

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7.5%4.2g

Protein

17.8%9.96g

4.2 gvs9.96 g

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

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Vitamins

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starchvs 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 .

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64.3%0.77mg

Vitamin B1

4.55%0.055mg

Thiamine

0.77 mgvs0.055 mg

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

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46.3%0.6mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.6 mgvs0.13 mg

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

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30.4%4.86mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

4.86 mgvs3.63 mg

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

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Vitamin B5

72.6%3.63mg

Pantothenic acid

NA mgvs3.63 mg

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

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3.57%0.046mg

Vitamin B6

32%0.41mg

Pyridoxine

0.046 mgvs0.41 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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2.5%10μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

10 μgvs122 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%0mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0 mgvs0.72 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 .

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1.5%0.23mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

0.23 mgvs13.5 mg

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

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0.1%0.13μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

0.13 μgvs1.4 μg

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

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Minerals

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starchvs Roasted Sunflower Seeds

22.6%226mg

Calcium

3.6%36mg

226 mgvs36 mg

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

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13.4%0.12mg

Copper

105%0.94mg

0.12 mgvs0.94 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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56%4.5mg

Iron

24.5%1.96mg

4.5 mgvs1.96 mg

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

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3.9%16.3mg

Magnesium

16%66.5mg

16.3 mgvs66.5 mg

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

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11.3%0.26mg

Manganese

47.3%1.1mg

0.26 mgvs1.1 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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8.97%62.8mg

Phosphorus

85%595mg

62.8 mgvs595 mg

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

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2.8%95mg

Potassium

13%438mg

95 mgvs438 mg

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

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0.91%0.5μg

Selenium

74.3%41μg

0.5 μgvs41 μg

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

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49.6%744mg

Sodium

0.1%1.55mg

744 mgvs1.55 mg

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

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6.4%0.7mg

Zinc

24.8%2.73mg

0.7 mgvs2.73 mg

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

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1.42%52.7g

Water

0.017%0.62g

52.7 gvs0.62 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 rice flour, rice starch, and corn starch vs Roasted Sunflower Seeds:

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 14.1 times more Vitamin B1, 4.8 times more Vitamin B2 and 1.3 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 8.9 times more Vitamin B6, 12.2 times more Vitamin B9 and 59.5 times more Vitamin E than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch 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 300 kcal.

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

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 6.3 times more Calcium, 2.3 times more Iron and 481.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 7.8 times more Copper, 4.1 times more Magnesium, 4.2 times more Manganese, 9.5 times more Phosphorus, 4.6 times more Potassium, 81.4 times more Selenium and 3.9 times more Zinc than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.

Comparison of macro-nutrients per 300 calories:

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 5.1 times more Carbohydrate and 6.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 7.7 times more Fat, 10 times more Saturated Fat, 22 times more Omega 6 and 2.4 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fiber per 300 kcal.
Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starchVS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flourRoasted Sunflower SeedsVS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flourRolls, gluten-free, white, made with rice flour, rice starch, and corn starchVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Rolls, gluten-free, white, made with rice flour, rice starch, and corn starchVS Roasted Sunflower Seeds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: