Comparing Nutrients in 100 calories Udi's, Gluten Free, Soft & Hearty Whole Grain Bread VS Roasted Sunflower Seeds

Weight per 100 calories

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread: 32.4g
• Roasted Sunflower Seeds: 17g

Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more energy per unit of mass than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread, which is very high in comparison to other foods. Udi's, Gluten Free, Soft & Hearty Whole Grain Bread having high energy density.

Which food has more nutrients per 100 calories - Udi's, Gluten Free, Soft & Hearty Whole Grain Bread or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3.02g	8.82% 8.56g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	4.38% 3.17g	0.65% 0.47g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.62% 0.45g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.52g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.17% 1.6g	5% 1.9g	38g per day for Men 19-50 years
Protein	4.2% 2.35g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.85% 0.058mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.97% 0.1mg	3.25% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.24% 0.029mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	10% 40.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.39% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.94% 19.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	2.66% 0.024mg	35% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.07% 0.25mg	8.16% 0.65mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5.28% 22mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	15.8% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.56% 25mg	28.4% 198mg	700mg per day for Men 19-50 years
Potassium	1.17% 40mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	NA	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	11% 165mg	0.034% 0.52mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.006% 0.21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Roasted Sunflower Seeds:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 3.2 times more Vitamin B1 and 2.5 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B3 and 4.7 times more Vitamin B6 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.

Comparing minerals per 100 calories for Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Roasted Sunflower Seeds:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 1.6 times more Calcium and 320.2 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 13.1 times more Copper, 2.7 times more Iron, 2.2 times more Magnesium, 2.2 times more Manganese, 8 times more Phosphorus, 3.7 times more Potassium and 4.8 times more Zinc than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.

Comparison of macro-nutrients per 100 calories:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 22.8 times more Omega 3, 3.8 times more Carbohydrate and 6.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Fat, 10.4 times more Saturated Fat, 11.1 times more Omega 6 and 1.4 times more Protein than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fiber per 100 kcal.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 100 kcal.