Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Udi's, Gluten Free, Classic French Dinner Rolls

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Udi's, Gluten Free, Classic French Dinner Rolls	10%	19%	71%

Macro Nutrients

	Toasted Sunflower Seeds	Udi's, Gluten Free, Classic French Dinner Rolls	Recommended Dietary Allowance
Energy	213% 6190kcal	107% 3100kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	NA	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	NA	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	424% 551g	130g per day for Men 19-50 years
Sugars	NA	131% 95g	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	4.83% 3.5g	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	% 4.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	303% 115g	95% 36g	38g per day for Men 19-50 years
Protein	307% 172g	143% 80g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Udi's, Gluten Free, Classic French Dinner Rolls	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Udi's, Gluten Free, Classic French Dinner Rolls	Recommended Dietary Allowance
Calcium	57% 570mg	82% 820mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	92% 0.83mg	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	851% 68mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	348% 8mg	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	1654% 11580mg	180% 1260mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	47.4% 1610mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	471% 7070mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	0.27% 10g	7.65% 283g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Udi's, Gluten Free, Classic French Dinner Rolls per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Udi's, Gluten Free, Classic French Dinner Rolls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Udi's, Gluten Free, Classic French Dinner Rolls:

• 1 kilogram of Toasted Sunflower Seeds has 14.1 times more Vitamin B5 than Udi's, Gluten Free, Classic French Dinner Rolls.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Udi's, Gluten Free, Classic French Dinner Rolls:

• 1 kilogram of Toasted Sunflower Seeds has 22.1 times more Copper, 8.7 times more Iron, 2.9 times more Magnesium, 2.6 times more Manganese, 9.2 times more Phosphorus, 3 times more Potassium and 7.6 times more Zinc than Udi's, Gluten Free, Classic French Dinner Rolls.
• While 1 kg of Udi's, Gluten Free, Classic French Dinner Rolls contains 1.4 times more Calcium and 235.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 2 times more Energy, 8.9 times more Fat, 3.2 times more Fiber and 2.2 times more Protein than Udi's, Gluten Free, Classic French Dinner Rolls.
• While 1 kg of Udi's, Gluten Free, Classic French Dinner Rolls contains 2.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.