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  6. Sweet roll vs. Sunflower seeds

Sweet roll vs. Sunflower seeds — In-Depth Nutrition Comparison

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Important differences between sweet roll and sunflower seeds

  • Sweet roll has less vitamin E, copper, vitamin B1, vitamin B6, phosphorus, magnesium, manganese, selenium, iron, and zinc.
  • Sunflower seeds' daily need coverage for vitamin E is 221% more.
  • Sweet roll has a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are Sweet rolls, cinnamon, commercially prepared with raisins and Seeds, sunflower seed kernels, dried.

Infographic

Sweet roll vs Sunflower seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +1811.8%
Contains more PotassiumPotassium +481.1%
Contains more IronIron +228.1%
Contains more CopperCopper +1945.5%
Contains more ZincZinc +747.5%
Contains more PhosphorusPhosphorus +768.4%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +550%
Contains more SeleniumSelenium +211.8%
~equal in Calcium ~78mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin AVitamin A +1966.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +1667.3%
Contains more Vitamin B1Vitamin B1 +356.8%
Contains more Vitamin B2Vitamin B2 +34%
Contains more Vitamin B3Vitamin B3 +249.6%
Contains more Vitamin B5Vitamin B5 +178.3%
Contains more Vitamin B6Vitamin B6 +1157%
Contains more FolateFolate +215.3%
Contains more CholineCholine +33.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sweet roll Sunflower seeds DV% diff.
Vitamin E 1.99mg 35.17mg 221%
Copper 0.088mg 1.8mg 190%
Polyunsaturated fat 7.473g 23.137g 104%
Vitamin B1 0.324mg 1.48mg 96%
Vitamin B6 0.107mg 1.345mg 95%
Phosphorus 76mg 660mg 83%
Magnesium 17mg 325mg 73%
Manganese 0.3mg 1.95mg 72%
Selenium 17µg 53µg 65%
Fats 16.4g 51.46g 54%
Iron 1.6mg 5.25mg 46%
Zinc 0.59mg 5mg 40%
Folate 72µg 227µg 39%
Vitamin B3 2.384mg 8.335mg 37%
Monounsaturated fat 4.797g 18.528g 34%
Protein 6.2g 20.78g 29%
Fiber 2.4g 8.6g 25%
Cholesterol 66mg 0mg 22%
Potassium 111mg 645mg 16%
Vitamin B5 0.406mg 1.13mg 14%
Sodium 304mg 9mg 13%
Calories 372kcal 584kcal 11%
Carbs 50.9g 20g 10%
Vitamin B2 0.265mg 0.355mg 7%
Vitamin A 62µg 3µg 7%
Vitamin B12 0.14µg 0µg 6%
Saturated fat 3.079g 4.455g 6%
Vitamin K 4.4µg 0µg 4%
Choline 41.3mg 55.1mg 3%
Calcium 72mg 78mg 1%
Vitamin C 2mg 1.4mg 1%
Net carbs 48.5g 11.4g N/A
Sugar 31.73g 2.62g N/A
Tryptophan 0.074mg 0.348mg 0%
Threonine 0.211mg 0.928mg 0%
Isoleucine 0.259mg 1.139mg 0%
Leucine 0.458mg 1.659mg 0%
Lysine 0.243mg 0.937mg 0%
Methionine 0.117mg 0.494mg 0%
Phenylalanine 0.3mg 1.169mg 0%
Valine 0.291mg 1.315mg 0%
Histidine 0.145mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +154.5%
Contains more WaterWater +424.3%
Contains more ProteinProtein +235.2%
Contains more FatsFats +213.8%
Contains more OtherOther +78.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -30.9%
Contains more Mono. FatMonounsaturated fat +286.2%
Contains more Poly. FatPolyunsaturated fat +209.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.