Comparing Nutrients in 14 ounces Udi's, Gluten Free, Whole Grain Dinner Rolls VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Sunflower Seeds	Recommended Dietary Allowance
Energy	45% 1306kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	17% 5.5g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	440% 7.03g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	73.5% 12.5g	538% 91g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	61% 79.4g	130g per day for Men 19-50 years
Sugars	23% 16.7g	14.3% 10.4g	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	3.94% 2.86g	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	% 2.06g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 9.92g	g per day for Men 19-50 years
Fiber	117% 44.5g	90% 34g	38g per day for Men 19-50 years
Protein	83.6% 47g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	411% 5.34mg	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	225% 901μg	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	6.17% 5.56mg	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	36.8% 5.5mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Sunflower Seeds	Recommended Dietary Allowance
Calcium	47% 468mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	794% 7.14mg	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	81.4% 6.5mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	292% 6.7mg	336% 7.74mg	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	132% 925mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	32% 1084mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	134% 2012mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	180% 20mg	11mg per day for Men 19-50 years
Water	3.2% 119g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Udi's, Gluten Free, Whole Grain Dinner Rolls vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 3.9 times more Vitamin B1, 2.2 times more Vitamin B3 and 25.3 times more Vitamin E than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 14 oz.

Comparing minerals per 14 ounces for Udi's, Gluten Free, Whole Grain Dinner Rolls vs Sunflower Seeds:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 1.5 times more Calcium and 56.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.9 times more Copper, 3.2 times more Iron, 3.4 times more Magnesium, 2.8 times more Phosphorus, 2.4 times more Potassium, 2.1 times more Selenium and 3.7 times more Zinc than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Dried Sunflower Seed Kernels have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 29.5 times more Omega 3, 2.2 times more Carbohydrate, 1.6 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 4.4 times more Fat, 3.2 times more Saturated Fat, 7.3 times more Omega 6 and 1.8 times more Protein than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.