Wholemeal rolls (w/ sunflower seeds) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Wholemeal rolls (w/ sunflower seeds)

Wholemeal rolls (w/ sunflower seeds) consist of 3% fat, 9% protein, 42% carbs, 7% fiber and 37% water. With 244 of calories per 100g Wholemeal rolls (w/ sunflower seeds) are 87% lower than other foods in Bread and rolls. In total 11% of the calories in Wholemeal rolls (w/ sunflower seeds) are from fat, 15% from protein and 69% from carbohydrates.

  • Moderate Glycemic Index Glycemic Index: 60
  • High in carbs 18.9g carbohydrates per portion of 45g
  • Medium Glycemic Load Glycemic Load: 11.3
  • High in zinc Covers 0.1% of Zinc RDA per portion
  • High in iron Covers 0.1% of Iron RDA per portion
  • High in magnesium Covers 0.1% of Magnesium RDA per portion
  • High in vitamin B1 Covers 0.1% of Vitamin B1 RDA per portion
On this page you will find information on:

Can you eat Wholemeal rolls (w/ sunflower seeds) for a low carb diet?

With 18.9g of carbs and a Glycemic Load of 11.3 in a portion of 45g, Wholemeal rolls (w/ sunflower seeds) should be avoided for a ketogenic or low-carb diet. Wholemeal rolls (w/ sunflower seeds) contain low amounts of Fructose, are high in Gluten and have no Lactose.

Wholemeal rolls (w/ sunflower seeds): nutrition facts & data

Nutrition facts
per 100g 		Wholemeal rolls (w/ sunflower seeds)
avg Bread and rolls[1]
Calories (kcal) 244.0 280.2
Fat (g) 3.0 4.5
Protein (g) 9.0 8.5
Carbohydrates (g) 42.0 48.1
Mono- & Di-Saccharides (g) 1.0 48.1
Polysaccharides (g) 41.0 48.1
Fibers (g) 6.5 6.1
Sodium (mg) 520.0 513.3
Water (g) 37.0 30.8
[1] average of Bread and rolls

Breakdown in percent (%) of total calories

An average portion size (45g) of Wholemeal rolls (w/ sunflower seeds) contain:

  • 109.8 Calories
  • 1.4g of Fat
  • 4.1g of Protein
  • and 18.9g of Carbs
  • 234.0mg of sodium - 0.2% of the RDA for sodium.
  • 45.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 1.1mg of Zinc - 0.1% of the RDA for Zinc.
  • 1.4mg of Iron - 0.1% of the RDA for Iron.
  • 128.3mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Wholemeal rolls (w/ sunflower seeds) you get

  • 0.21 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Bread and rolls have on average 0.18g of proteins per 1 gram of carbs.
  • 0.07 grams of fat (total average 0.66g, other foods in Bread and rolls 0.09g)
  • 0.15 grams of fibers (total average 0.13g, other foods in Bread and rolls 0.13g)

Nutrient distribution per gram

What vitamins are in Wholemeal rolls (w/ sunflower seeds)?

Vitamins
per 100g 		Wholemeal rolls (w/ sunflower seeds)
avg[1]
Vitamin C (mg) 0.0 0.1
Vitamin E (mg) 2.7 0.9
Vitamin B1 / Thiamine (mg) 0.4 0.2
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.3 0.1
Vitamin B9 / Folate (μg) 25.0 24.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 18.0
beta-Carotene (μg) 5.0
[1] average of Bread and rolls

Are Wholemeal rolls (w/ sunflower seeds) rich in vitamins?

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The following chart displays the amount of vitamins per portion Size (45g) for Wholemeal rolls (w/ sunflower seeds) of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Wholemeal rolls (w/ sunflower seeds)

Minerals
per 100g 		Wholemeal rolls (w/ sunflower seeds)
avg[1]
Magnesium (mg) 100.0 51.2
Zinc (mg) 2.5 1.5
Sodium (mg) 520.0 513.3
Calcium (mg) 30.0 50.4
Iron (mg) 3.1 1.8
Potassium (mg) 285.0 229.1
Phosphorus (mg) 265.0 176.7
[1] average of Bread and rolls

Are Wholemeal rolls (w/ sunflower seeds) high in minerals?

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Again, for every mineral contained in Wholemeal rolls (w/ sunflower seeds) we looked at the portion size (45g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Wholemeal rolls (w/ sunflower seeds)

42.0% of Wholemeal rolls (w/ sunflower seeds) are carbs, per serving of 45g that makes 18.9g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Wholemeal rolls (w/ sunflower seeds)
avg[1]
Monosaccharides (g) 1.0 2.7
Polysaccharides (g) 41.0 44.9
Total carbs (g) 42.0 48.1
[1] average of Bread and rolls

How high are the Glycemic Index and the Glycemic Load for Wholemeal rolls (w/ sunflower seeds)?

The Glycemic Index of Wholemeal rolls (w/ sunflower seeds) is 60, which would be considered as moderate. The Glycemic Load in a normal serving is 11.3 and can be regarded as moderate.

Allergens in Wholemeal rolls (w/ sunflower seeds)

  • are high in Gluten
  • have no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Wholemeal rolls (w/ sunflower seeds)

Of the 3.0g total fat per 100g in Wholemeal rolls (w/ sunflower seeds), 0.4g are saturated fatty acids (SFA), 1.0g are monounsaturated fatty acids (MUFA) and 0.5g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.