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

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Sunflower Seeds	Recommended Dietary Allowance
Energy	51.5% 1492kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	54.2% 52.6g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.26g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	502% 8.04g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	84% 14.3g	615% 105g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	69.8% 91g	130g per day for Men 19-50 years
Sugars	26.3% 19g	16.4% 12g	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	4.5% 3.27g	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	% 2.36g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 11.3g	g per day for Men 19-50 years
Fiber	134% 51g	103% 39g	38g per day for Men 19-50 years
Protein	96% 53.5g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.72mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.63mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	469% 6.1mg	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	257% 1030μg	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	42% 6.3mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Sunflower Seeds	Recommended Dietary Allowance
Calcium	53.5% 535mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	907% 8.16mg	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	93% 7.44mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	333% 7.67mg	385% 8.85mg	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	151% 1057mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	206% 113μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	153% 2300mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.12mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	3.67% 136g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 3.9 times more Vitamin B1, 2.2 times more Vitamin B3 and 25.3 times more Vitamin E than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 lb.

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

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 1.5 times more Calcium and 56.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.9 times more Copper, 3.2 times more Iron, 3.4 times more Magnesium, 2.8 times more Phosphorus, 2.4 times more Potassium, 2.1 times more Selenium and 3.7 times more Zinc than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Dried Sunflower Seed Kernels have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 29.5 times more Omega 3, 2.2 times more Carbohydrate, 1.6 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 4.4 times more Fat, 3.2 times more Saturated Fat, 7.3 times more Omega 6 and 1.8 times more Protein than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 lb.