Comparing Nutrients in 1 kilogram Udi's, Gluten Free, Whole Grain Dinner Rolls VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	113% 3290kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	120% 116g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	43% 14g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	1108% 17.7g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	185% 31.5g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	341% 443g	176% 229g	130g per day for Men 19-50 years
Sugars	58% 42g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 23.7g	g per day for Men 19-50 years
Fiber	295% 112g	279% 106g	38g per day for Men 19-50 years
Protein	211% 118g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	277% 3.6mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	237% 38mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	118% 1180mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	2004% 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	205% 16.4mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	735% 17mg	904% 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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	80.3% 2730mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	455% 250μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.42% 15.4g	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 Oil Roasted Sunflower Seeds:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 1.3 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 26.1 times more Vitamin E than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.

Comparing minerals per 1 kilogram for Udi's, Gluten Free, Whole Grain Dinner Rolls vs Oil Roasted Sunflower Seeds:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 1.4 times more Calcium and 169 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 4.9 times more Phosphorus, 1.8 times more Potassium, 3.1 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 Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 21.9 times more Omega 3, 1.9 times more Carbohydrate and 1.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 4.4 times more Fat, 5.1 times more Saturated Fat, 10.9 times more Omega 6 and 1.7 times more Protein than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 1 kg.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.