Comparing Nutrients in 14 ounces Sunflower Seeds VS Rudi's, Gluten-Free Bakery, Original Sandwich Bread

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Rudi's, Gluten-Free Bakery, Original Sandwich Bread	4%	30%	66%

Macro Nutrients

	Sunflower Seeds	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Energy	80% 2318kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	43.8% 42.5g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	145% 2.3g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	38% 6.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	161% 210g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	45.8% 33g	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	NA	27% 19.4g	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	NA	% 13.7g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 0g	g per day for Men 19-50 years
Fiber	90% 34g	36.6% 14g	38g per day for Men 19-50 years
Protein	147% 82.5g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	NA	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	225% 901μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Calcium	31% 310mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	17% 0.15mg	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	260% 21mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	30% 0.69mg	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	374% 2619mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	140% 2096mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Rudi's, Gluten-Free Bakery, Original Sandwich Bread:

Both Dried Sunflower Seed Kernels and Rudi's, Gluten-Free Bakery, Original Sandwich Bread have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Sunflower Seeds vs Rudi's, Gluten-Free Bakery, Original Sandwich Bread:

• Dried Sunflower Seed Kernels have 3.3 times more Calcium, 46.2 times more Copper, 6.9 times more Iron, 29.5 times more Magnesium, 11.2 times more Manganese, 17.8 times more Phosphorus, 7 times more Potassium and 19.2 times more Zinc than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.
• While Rudi's, Gluten-Free Bakery, Original Sandwich Bread contains 58.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.8 times more Energy, 4.8 times more Fat, 13.1 times more Saturated Fat, 14.2 times more Omega 6, 2.5 times more Fiber and 6.6 times more Protein than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.
• While Rudi's, Gluten-Free Bakery, Original Sandwich Bread contains 9.7 times more Omega 3, 2.6 times more Carbohydrate and 3.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Rudi's, Gluten-Free Bakery, Original Sandwich Bread have insufficient amounts of Glucose and Sucrose in 14 oz.