Comparing Nutrients in 500 calories Schar, Gluten-Free, Classic White RollsVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Schar, Gluten-Free, Classic White Rolls

209g

Oil Roasted Sunflower Seeds

84.5g

Oil Roasted Sunflower Seed Kernels have 2.5 times more energy per unit of mass than Schar, Gluten-Free, Classic White Rolls, which is very high in comparison to other foods. Schar, Gluten-Free, Classic White Rolls having above average energy density.

Which food has more nutrients per 500 calories - Schar, Gluten-Free, Classic White Rolls or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Schar, Gluten-Free, Classic White Rolls

10%

84%

Oil Roasted Sunflower Seeds

13%

73%

14%

500 kcal ▼

Macro Nutrients

Schar, Gluten-Free, Classic White Rollsvs Oil Roasted Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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5.7%5.54g

Fat

44.7%43.3g

5.54 gvs43.3 g

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

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1.4%0.45g

Saturated Fat

18.7%5.97g

0.45 gvs5.97 g

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

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2.6%0.042g

Omega 3

4.28%0.068g

0.042 gvs0.068 g

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

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7.5%1.28g

Omega 6

170%29g

1.28 gvs29 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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81.2%106g

Carbohydrate

15%19.3g

106 gvs19.3 g

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

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20%14.4g

Sugars

3.62%2.63g

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

14.4 gvs2.63 g

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

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5.94%4.3g

Fructose

0%0g

≤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]

4.3 gvs0 g

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

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%4.35g

Glucose

%0.63g

4.35 gvs0.63 g

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

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%0g

Sucrose

%2g

0 gvs2 g

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

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28%10.7g

Fiber

23.6%8.95g

10.7 gvs8.95 g

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

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12.5%7g

Protein

30.3%17g

7 gvs17 g

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

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Vitamins

Schar, Gluten-Free, Classic White Rollsvs Oil Roasted Sunflower Seeds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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107%1.3mg

Vitamin B1

22.5%0.27mg

Thiamine

1.3 mgvs0.27 mg

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

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77.2%1mg

Vitamin B2

18%0.24mg

Riboflavin

1 mgvs0.24 mg

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

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50.7%8.1mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

8.1 mgvs3.5 mg

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

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Vitamin B5

117%5.86mg

Pantothenic acid

NA mgvs5.86 mg

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

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5.95%0.077mg

Vitamin B6

51.5%0.67mg

Pyridoxine

0.077 mgvs0.67 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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4.2%16.7μg

Vitamin B9

49.4%198μg

Folates and Folic Acid

16.7 μgvs198 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

1.03%0.93mg

Ascorbic acid

NA mgvs0.93 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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Vitamin E

205%30.7mg

Tocopherols and Tocotrienols

NA mgvs30.7 mg

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

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Vitamin K

2.2%2.6μg

Phytomenadione or phylloquinone

NA μgvs2.6 μg

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

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Minerals

Schar, Gluten-Free, Classic White Rollsvs Oil Roasted Sunflower Seeds

37.7%377mg

Calcium

7.35%73.5mg

377 mgvs73.5 mg

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

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22.3%0.2mg

Copper

169%1.52mg

0.2 mgvs1.52 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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93%7.47mg

Iron

45%3.6mg

7.47 mgvs3.6 mg

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

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6.48%27mg

Magnesium

25.5%107mg

27 mgvs107 mg

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

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19%0.43mg

Manganese

76.4%1.76mg

0.43 mgvs1.76 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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15%105mg

Phosphorus

137%962mg

105 mgvs962 mg

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

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4.68%159mg

Potassium

12%408mg

159 mgvs408 mg

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

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1.52%0.84μg

Selenium

120%66μg

0.84 μgvs66 μg

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

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82.7%1241mg

Sodium

0.17%2.53mg

1241 mgvs2.53 mg

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

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10.7%1.17mg

Zinc

40%4.4mg

1.17 mgvs4.4 mg

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

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2.37%88g

Water

0.035%1.3g

88 gvs1.3 g

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

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Lets compare vitamin content per 500 calories of Schar, Gluten-Free, Classic White Rolls vs Oil Roasted Sunflower Seeds:

Schar, Gluten-Free, Classic White Rolls have 4.8 times more Vitamin B1, 4.2 times more Vitamin B2 and 2.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 8.6 times more Vitamin B6 and 11.8 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.

Comparing minerals per 500 calories for Schar, Gluten-Free, Classic White Rolls vs Oil Roasted Sunflower Seeds:

Schar, Gluten-Free, Classic White Rolls have 5.1 times more Calcium, 2.1 times more Iron and 489.6 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 7.6 times more Copper, 3.9 times more Magnesium, 4.1 times more Manganese, 9.2 times more Phosphorus, 2.6 times more Potassium, 78.9 times more Selenium and 3.8 times more Zinc than Schar, Gluten-Free, Classic White Rolls.

Comparison of macro-nutrients per 500 calories:

Schar, Gluten-Free, Classic White Rolls have 5.5 times more Carbohydrate, 5.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 7.8 times more Fat, 13.3 times more Saturated Fat, 22.6 times more Omega 6 and 2.4 times more Protein than Schar, Gluten-Free, Classic White Rolls.
Both Schar, Gluten-Free, Classic White Rolls and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
Both Schar, Gluten-Free, Classic White Rolls as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Schar, Gluten-Free, Classic White RollsVS Schar, Gluten-Free, Wheat-Free, Classic White BreadOil Roasted Sunflower SeedsVS Schar, Gluten-Free, Wheat-Free, Classic White BreadSchar, Gluten-Free, Classic White RollsVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Schar, Gluten-Free, Classic White RollsVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Schar, Gluten-Free, Classic White Rolls or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: