Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Udi's, Gluten Free, Classic French Dinner Rolls

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Udi's, Gluten Free, Classic French Dinner Rolls: 97g

Toasted Sunflower Seeds have 2 times more energy per 100g than Udi's, Gluten Free, Classic French Dinner Rolls. It has very high energy density when compared to other foods. Udi's, Gluten Free, Classic French Dinner Rolls having high energy density.

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Udi's, Gluten Free, Classic French Dinner Rolls?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Udi's, Gluten Free, Classic French Dinner Rolls	10%	19%	71%

Macro Nutrients

	Toasted Sunflower Seeds	Udi's, Gluten Free, Classic French Dinner Rolls	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	NA	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	NA	1.6g per day for Men 19-50 years
Omega 6	107% 18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.68% 9.98g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.22g	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	0.47% 0.34g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	14.7% 5.57g	9.17% 3.5g	38g per day for Men 19-50 years
Protein	15% 8.34g	14% 7.73g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Udi's, Gluten Free, Classic French Dinner Rolls	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	9.68% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	29% 115μg	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	0.75% 0.68mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Udi's, Gluten Free, Classic French Dinner Rolls	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	8.92% 0.08mg	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	41.3% 3.3mg	9.44% 0.75mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	10% 42.6mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	33.7% 0.77mg	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	80% 561mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	45.6% 684mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	6.16% 0.68mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	0.74% 27.4g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Udi's, Gluten Free, Classic French Dinner Rolls Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Udi's, Gluten Free, Classic French Dinner Rolls?

Lets compare vitamin content per 300 calories of Toasted Sunflower Seeds vs Udi's, Gluten Free, Classic French Dinner Rolls:

• 300 calories of Toasted Sunflower Seeds have 7.1 times more Vitamin B5 than Udi's, Gluten Free, Classic French Dinner Rolls.

Comparing minerals per 300 calories for Toasted Sunflower Seeds vs Udi's, Gluten Free, Classic French Dinner Rolls:

• 300 calories of Toasted Sunflower Seeds have 11.1 times more Copper, 4.4 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 4.6 times more Phosphorus, 1.5 times more Potassium and 3.8 times more Zinc than Udi's, Gluten Free, Classic French Dinner Rolls.
• While 300 kcal of Udi's, Gluten Free, Classic French Dinner Rolls contain 2.9 times more Calcium and 470.6 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium
• 300 calories of Udi's, Gluten Free, Classic French Dinner Rolls lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have 4.4 times more Fat and 1.6 times more Fiber than Udi's, Gluten Free, Classic French Dinner Rolls.
• While 300 kcal of Udi's, Gluten Free, Classic French Dinner Rolls contain 5.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Udi's, Gluten Free, Classic French Dinner Rolls offer comparable quantities of Energy and Protein per 300 calories.