Comparing Nutrients in 1 kilogram Udi's, Gluten Free, Soft & Hearty Whole Grain Bread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	107% 3090kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.66g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	522% 8.35g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 491g	154% 200g	130g per day for Men 19-50 years
Sugars	135% 98g	36% 26g	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	19% 14g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 25g	g per day for Men 19-50 years
Fiber	129% 49g	226% 86g	38g per day for Men 19-50 years
Protein	129% 72.5g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	246% 3.2mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	1035% 13.5mg	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	568% 2270μg	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	15.6% 14mg	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	2345% 352mg	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, Soft & Hearty Whole Grain Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	60% 600mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	2000% 18mg	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	95% 7.6mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	848% 19.5mg	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	110% 770mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	340% 5100mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	455% 50mg	11mg per day for Men 19-50 years
Water	8.75% 324g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 8.2 times more Vitamin B1, 5.9 times more Vitamin B3 and 14.9 times more Vitamin B6 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 kg.

Comparing minerals per 1 kilogram for Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Sunflower Seeds:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 56.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 24.3 times more Copper, 6.9 times more Iron, 10.5 times more Magnesium, 3.9 times more Manganese, 8.6 times more Phosphorus, 5.2 times more Potassium and 8.6 times more Zinc than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.

Comparison of macro-nutrients per 1 kilogram:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 13.9 times more Omega 3, 2.5 times more Carbohydrate and 3.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Energy, 5.5 times more Fat, 16.7 times more Saturated Fat, 14.7 times more Omega 6, 1.8 times more Fiber and 2.9 times more Protein than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.