Comparing Nutrients in 500 calories Multicereal Kaiser RollVS Sunflower Seeds

Weight per 500 calories

Multicereal Kaiser Roll

183g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 2.1 times more energy per unit of mass than Vegan Multigrain Kaiser Roll, 60g, which is very high in comparison to other foods. Multicereal Kaiser Roll having high energy density.

Which food has more nutrients per 500 calories - Multicereal Kaiser Roll or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Multicereal Kaiser Roll

13%

18%

69%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Multicereal Kaiser Rollvs 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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10%9.9g

Fat

45.4%44g

9.9 gvs44 g

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

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4%1.3g

Saturated Fat

12%3.8g

1.3 gvs3.8 g

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

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103%1.65g

Omega 3

3.2%0.051g

1.65 gvs0.051 g

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

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21.5%3.66g

Omega 6

116%19.7g

3.66 gvs19.7 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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63.4%82.4g

Carbohydrate

13%17g

82.4 gvs17 g

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

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7.07%5.13g

Sugars

3.1%2.24g

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

5.13 gvs2.24 g

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

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0.076%0.055g

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]

0.055 gvsNA g

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

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%0.055g

Glucose

0.055 gvsNA g

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

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%3.66g

Sucrose

%2.14g

3.66 gvs2.14 g

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

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22.7%8.6g

Fiber

19.4%7.36g

8.6 gvs7.36 g

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

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28%15.8g

Protein

31.8%17.8g

15.8 gvs17.8 g

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

Find new foods rich in Protein Buy premium vegan protein powder

Vitamins

Multicereal Kaiser Rollvs Sunflower Seeds

0.02%0.18μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0.18 μgvs2.57 μg

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

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61%0.73mg

Vitamin B1

106%1.27mg

Thiamine

0.73 mgvs1.27 mg

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

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29.6%0.38mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.38 mgvs0.3 mg

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

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33%5.3mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

5.3 mgvs7.14 mg

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

Find new foods rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

14.7%0.73mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.73 mgvs0.97 mg

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

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26.8%0.35mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.35 mgvs1.15 mg

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

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8.97%2.7μg

Vitamin B7

Biotin

2.7 μgvsNA μg

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

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28.4%114μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

114 μgvs194 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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0.081%0.073mg

Vitamin C

1.33%1.2mg

Ascorbic acid

0.073 mgvs1.2 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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13.8%2.07mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

2.07 mgvs30 mg

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

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4.27%5.13μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

5.13 μgvs0 μg

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

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Minerals

Multicereal Kaiser Rollvs Sunflower Seeds

15.6%156mg

Calcium

6.68%66.8mg

156 mgvs66.8 mg

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

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73.3%0.66mg

Copper

171%1.54mg

0.66 mgvs1.54 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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73.3%5.86mg

Iron

56%4.5mg

5.86 mgvs4.5 mg

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

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34%143mg

Magnesium

66.3%278mg

143 mgvs278 mg

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

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104%2.4mg

Manganese

72.6%1.67mg

2.4 mgvs1.67 mg

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

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14%6.23μg

Molybdenum

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

6.23 μgvsNA μg

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

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48.7%341mg

Phosphorus

80.7%565mg

341 mgvs565 mg

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

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14%471mg

Potassium

16.2%552mg

471 mgvs552 mg

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

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80%44μg

Selenium

82.5%45.4μg

44 μgvs45.4 μg

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

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73.3%1099mg

Sodium

0.51%7.7mg

1099 mgvs7.7 mg

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

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27.3%3mg

Zinc

39%4.3mg

3 mgvs4.3 mg

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

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1.8%66g

Water

0.11%4.05g

66 gvs4.05 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 Multicereal Kaiser Roll vs Sunflower Seeds:

Vegan Multigrain Kaiser Roll, 60g has 1.3 times more Vitamin B2 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 3.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 14.5 times more Vitamin E than Vegan Multigrain Kaiser Roll, 60g.
Both Vegan Multigrain Kaiser Roll, 60g as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Multicereal Kaiser Roll vs Sunflower Seeds:

Vegan Multigrain Kaiser Roll, 60g has 2.3 times more Calcium, 1.3 times more Iron, 1.4 times more Manganese and 142.6 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.3 times more Copper, 1.9 times more Magnesium, 1.7 times more Phosphorus and 1.4 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
Both Vegan Multigrain Kaiser Roll, 60g and Dried Sunflower Seed Kernels have similar amounts of Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Vegan Multigrain Kaiser Roll, 60g has 32.1 times more Omega 3, 4.8 times more Carbohydrate and 2.3 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.5 times more Fat, 3 times more Saturated Fat and 5.4 times more Omega 6 than Vegan Multigrain Kaiser Roll, 60g.
Both Vegan Multigrain Kaiser Roll, 60g and Dried Sunflower Seed Kernels have similar amounts of Energy, Fiber and Protein per 500 kcal.
Both Vegan Multigrain Kaiser Roll, 60g as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Multicereal Kaiser RollVS Yuba, Dry tofu skinSunflower SeedsVS Yuba, Dry tofu skinMulticereal Kaiser RollVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Multicereal Kaiser RollVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Multicereal Kaiser Roll or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: