Comparing Nutrients in 1 kilogram 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	113% 3290kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	120% 116g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	43% 14g	163% 52g	32g per day for Men 19-50 years
Omega 3	1108% 17.7g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	185% 31.5g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	341% 443g	185% 241g	130g per day for Men 19-50 years
Sugars	58% 42g	37.7% 27.3g	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	9.93% 7.2g	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	% 5.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	295% 112g	292% 111g	38g per day for Men 19-50 years
Protein	211% 118g	345% 193g	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	317% 3.8mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	277% 3.6mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	237% 38mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	618% 8.04mg	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	593% 2370μg	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	93% 14mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	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	118% 1180mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	2033% 18.3mg	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	205% 16.4mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	735% 17mg	917% 21mg	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	333% 2330mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	80.3% 2730mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	455% 250μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	338% 5070mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	481% 53mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• 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 1 kg.