Comparing Nutrients in 300 calories Udi's, Gluten Free, Soft & Hearty Whole Grain Bread VS Sunflower Seeds

Weight per 300 calories

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread: 97g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.9 times more energy per unit of mass than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread, which is very high in comparison to other foods. Udi's, Gluten Free, Soft & Hearty Whole Grain Bread having high energy density.

Which food has more nutrients per 300 calories - Udi's, Gluten Free, Soft & Hearty Whole Grain Bread or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	50.7% 0.81g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	8.96% 1.52g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	13% 9.52g	1.86% 1.35g	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	1.86% 1.35g	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	% 1.56g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 1.3g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.56% 1.37mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.72% 0.087mg	53% 0.69mg	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	29% 117μg	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	0.8% 0.72mg	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	NA	120% 18mg	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, Soft & Hearty Whole Grain Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.83% 58.3mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	8% 0.072mg	103% 0.92mg	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	9.22% 0.74mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	7.17% 30mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	43.6% 1mg	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	10.7% 74.8mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Sunflower Seeds:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 1.7 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.4 times more Vitamin B1, 3.1 times more Vitamin B3 and 7.9 times more Vitamin B6 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.

Comparing minerals per 300 calories for Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Sunflower Seeds:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 1.5 times more Calcium and 107.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.9 times more Copper, 3.7 times more Iron, 5.5 times more Magnesium, 2 times more Manganese, 4.5 times more Phosphorus, 2.8 times more Potassium and 4.6 times more Zinc than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.

Comparison of macro-nutrients per 300 calories:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 26.3 times more Omega 3, 4.6 times more Carbohydrate and 7.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Fat, 8.9 times more Saturated Fat, 7.8 times more Omega 6 and 1.5 times more Protein than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 300 kcal.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 300 kcal.