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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	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	51% 0.61mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	281% 3.65mg	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	21.5% 86μg	269% 1075μg	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	7.06% 6.35mg	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	48.7% 7.3mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 1.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Udi's, Gluten Free, Soft & Delicious White Sandwich Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 lb.

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

• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 171.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Udi's, Gluten Free, Soft & Delicious White Sandwich Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 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.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Udi's, Gluten Free, Soft & Delicious White Sandwich Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 lb.