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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Udi's, Gluten Free, Classic French Dinner Rolls	10%	19%	71%

Macro Nutrients

	Sunflower Seeds	Udi's, Gluten Free, Classic French Dinner Rolls	Recommended Dietary Allowance
Energy	91% 2649kcal	48.5% 1406kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	NA	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	615% 105g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	192% 250g	130g per day for Men 19-50 years
Sugars	16.4% 12g	59.6% 43.2g	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	2.2% 1.6g	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	% 2.18g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 0g	g per day for Men 19-50 years
Fiber	103% 39g	43% 16.3g	38g per day for Men 19-50 years
Protein	168% 94g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Udi's, Gluten Free, Classic French Dinner Rolls	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	45.4% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Udi's, Gluten Free, Classic French Dinner Rolls	Recommended Dietary Allowance
Calcium	35.4% 354mg	37% 372mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	42% 0.38mg	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	298% 24mg	44.2% 3.54mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	47.5% 200mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	158% 3.63mg	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	428% 2994mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	214% 3207mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	3.47% 128g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.3 times more Vitamin B5 than Udi's, Gluten Free, Classic French Dinner Rolls.

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

• Dried Sunflower Seed Kernels have 21.7 times more Copper, 6.7 times more Iron, 7.4 times more Magnesium, 2.4 times more Manganese, 5.2 times more Phosphorus, 4 times more Potassium and 7.1 times more Zinc than Udi's, Gluten Free, Classic French Dinner Rolls.
• While Udi's, Gluten Free, Classic French Dinner Rolls contain 78.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Udi's, Gluten Free, Classic French Dinner Rolls have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.9 times more Energy, 8 times more Fat, 2.4 times more Fiber and 2.6 times more Protein than Udi's, Gluten Free, Classic French Dinner Rolls.
• While Udi's, Gluten Free, Classic French Dinner Rolls contain 2.8 times more Carbohydrate and 3.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Udi's, Gluten Free, Classic French Dinner Rolls have insufficient amounts of Glucose and Sucrose in 1 lb.