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

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	45% 1306kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	17% 5.5g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	440% 7.03g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	73.5% 12.5g	765% 130g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	73.5% 96g	130g per day for Men 19-50 years
Sugars	23% 16.7g	15% 11g	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	NA	g per day for Men 19-50 years
Fiber	117% 44.5g	116% 44g	38g per day for Men 19-50 years
Protein	83.6% 47g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Whole Grain Dinner Rolls	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	126% 1.5mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	245% 3.2mg	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	235% 941μg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	47% 468mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	292% 6.7mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	32% 1084mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	134% 2012mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	191% 21mg	11mg per day for Men 19-50 years
Water	3.2% 119g	0.13% 4.76g	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 Roasted Sunflower Seeds:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 3.6 times more Vitamin B1 and 1.5 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B3 and 18.8 times more Vitamin E than Udi's, Gluten Free, Whole Grain Dinner Rolls.

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

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 1.7 times more Calcium and 169 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.1 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium, 5 times more Phosphorus, 3.1 times more Potassium, 3.2 times more Selenium and 3.9 times more Zinc than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 25.7 times more Omega 3, 1.8 times more Carbohydrate and 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 4.3 times more Fat, 3.8 times more Saturated Fat, 10.4 times more Omega 6 and 1.6 times more Protein than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 14 oz.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 14 oz.