Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%

Macro Nutrients

	Roasted Sunflower Seeds	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Energy	91% 2640kcal	46.6% 1352kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	37.5% 36.4g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	8.9% 2.85g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	147% 2.36g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	38% 6.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	178% 232g	130g per day for Men 19-50 years
Sugars	17% 12.4g	70.7% 51.3g	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	NA	9.63% 7g	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	% 7.53g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	132% 50.3g	65.7% 25g	38g per day for Men 19-50 years
Protein	157% 87.7g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	33% 0.43mg	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	269% 1075μg	21.5% 86μg	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	789% 118mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Calcium	31.8% 318mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	26.7% 0.24mg	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	215% 17.2mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	86.6% 2mg	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	748% 5239mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	156% 2336mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• 1 pound of Roasted Sunflower Seeds has 5 times more Vitamin B3, 8.5 times more Vitamin B6, 12.5 times more Vitamin B9 and 16.2 times more Vitamin E than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While 1 lb of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contains 1.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread provide similar amounts of Vitamin B2 per one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• 1 pound of Roasted Sunflower Seeds has 34.5 times more Copper, 7.2 times more Iron, 5.2 times more Magnesium, 4.8 times more Manganese, 16.5 times more Phosphorus, 7.9 times more Potassium, 7.2 times more Selenium and 10.4 times more Zinc than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While 1 lb of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contains 171.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 2 times more Energy, 6.2 times more Fat, 8.3 times more Saturated Fat, 23 times more Omega 6, 2 times more Fiber and 3.6 times more Protein than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While 1 lb of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contains 7.5 times more Omega 3, 2.1 times more Carbohydrate and 4.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.