Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread: 101g

Roasted Sunflower Seeds have 2 times more energy per 100g than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread. It has very high energy density when compared to other foods. Udi's, Gluten Free, Soft & Delicious White Sandwich Bread having high energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	8.32% 8.07g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	1.98% 0.63g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	32.7% 0.52g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	8.45% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	39.6% 51.5g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	15.7% 11.4g	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	NA	2.14% 1.55g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15% 5.72g	14.6% 5.54g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	9.7% 5.44g	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	4.55% 0.055mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	8.84% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	7.36% 0.096mg	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	30.5% 122μg	4.8% 19μg	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	0.8% 0.72mg	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	89.7% 13.5mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	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	3.6% 36mg	5.94% 59.4mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	5.93% 0.053mg	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	24.5% 1.96mg	6.67% 0.53mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	6% 25mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	19.2% 0.44mg	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	85% 595mg	10% 70.5mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	34.6% 518mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	4.67% 0.51mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.92% 34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Vitamin B3, 4.3 times more Vitamin B6, 6.4 times more Vitamin B9 and 8.3 times more Vitamin E than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 2.5 times more Vitamin B1 and 2.1 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• Dry Roasted Sunflower Seed Kernels no Salt have 17.7 times more Copper, 3.7 times more Iron, 2.6 times more Magnesium, 2.5 times more Manganese, 8.4 times more Phosphorus, 4.1 times more Potassium, 3.7 times more Selenium and 5.3 times more Zinc than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 1.6 times more Calcium and 335.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.2 times more Fat, 4.2 times more Saturated Fat, 11.8 times more Omega 6 and 1.8 times more Protein than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 14.7 times more Omega 3, 4.2 times more Carbohydrate and 8.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have similar amounts of Energy and Fiber per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have insufficient amounts of Glucose and Sucrose in 300 kcal.