Comparing Nutrients in 300 calories Udi's, Gluten Free, Whole Grain Dinner Rolls VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Udi's, Gluten Free, Whole Grain Dinner Rolls: 91g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 1.8 times more energy per unit of mass than Udi's, Gluten Free, Whole Grain Dinner Rolls, which is very high in comparison to other foods. Udi's, Gluten Free, Whole Grain Dinner Rolls having high energy density.

Which food has more nutrients per 300 calories - Udi's, Gluten Free, Whole Grain Dinner Rolls or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	3.94% 1.26g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.4g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	5.3% 3.83g	2.17% 1.58g	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	0.91% 0.66g	0% 0g	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	% 0.47g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.2g	g per day for Men 19-50 years
Fiber	27% 10.2g	14% 5.37g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Oil 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	29% 0.35mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.46mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	31% 0.4mg	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	29.6% 119μg	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	0.62% 0.56mg	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	8.45% 1.27mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.8% 108mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	102% 0.91mg	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	18.7% 1.5mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	21% 87.5mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	46% 1.05mg	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	30.4% 212mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	7.32% 249mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	41.4% 22.8μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	31% 462mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	0.021% 0.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Udi's, Gluten Free, Whole Grain Dinner Rolls vs Oil Roasted Sunflower Seeds:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 2.1 times more Vitamin B1, 2.3 times more Vitamin B2 and 1.7 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.5 times more Vitamin E than Udi's, Gluten Free, Whole Grain Dinner Rolls.

Comparing minerals per 300 calories for Udi's, Gluten Free, Whole Grain Dinner Rolls vs Oil Roasted Sunflower Seeds:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 2.4 times more Calcium, 1.4 times more Magnesium, 1.5 times more Manganese and 304.1 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.9 times more Copper, 1.5 times more Iron, 2.7 times more Phosphorus, 1.7 times more Selenium and 2.1 times more Zinc than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 39.4 times more Omega 3, 3.5 times more Carbohydrate, 2.4 times more Sugars and 1.9 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Fat, 2.8 times more Saturated Fat and 6 times more Omega 6 than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.