Comparing Nutrients in 500 calories Rudi's, Gluten-Free Bakery, Original Sandwich Bread VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Rudi's, Gluten-Free Bakery, Original Sandwich Bread: 156g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 1.9 times more energy per unit of mass than Rudi's, Gluten-Free Bakery, Original Sandwich Bread, which is very high in comparison to other foods. Rudi's, Gluten-Free Bakery, Original Sandwich Bread having high energy density.

Discover which food has more nutrients per 500 calories - Rudi's, Gluten-Free Bakery, Original Sandwich Bread or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Rudi's, Gluten-Free Bakery, Original Sandwich Bread	4%	30%	66%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.2% 16.7g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	170% 29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.5% 82.5g	15% 19.3g	130g per day for Men 19-50 years
Sugars	18% 13g	3.62% 2.63g	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	10.6% 7.66g	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	% 5.4g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 0g	% 2g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	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	NA	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	51.5% 0.67mg	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	49.4% 198μg	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	1.03% 0.93mg	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	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.75% 37.5mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	169% 1.52mg	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	15% 1.2mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	4.1% 17mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	76.4% 1.76mg	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	8.26% 58mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	4.23% 144mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	NA	120% 66μg	55μg per day for Men 19-50 years
Sodium	55% 825mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	1.34% 49.5g	0.035% 1.3g	3700g per day for Men 19-50 years

Rudi's, Gluten-Free Bakery, Original Sandwich Bread VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rudi's, Gluten-Free Bakery, Original Sandwich Bread or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Rudi's, Gluten-Free Bakery, Original Sandwich Bread vs Oil Roasted Sunflower Seeds:

• Both Rudi's, Gluten-Free Bakery, Original Sandwich Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Rudi's, Gluten-Free Bakery, Original Sandwich Bread vs Oil Roasted Sunflower Seeds:

• 500 calories of Rudi's, Gluten-Free Bakery, Original Sandwich Bread have 325.6 times more Sodium than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 25 times more Copper, 3 times more Iron, 6.2 times more Magnesium, 6.5 times more Manganese, 16.6 times more Phosphorus, 2.8 times more Potassium and 10.8 times more Zinc than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.
• 500 calories of Rudi's, Gluten-Free Bakery, Original Sandwich Bread lack sufficient amounts of Copper, Magnesium, Phosphorus, Potassium and Zinc
• Both Rudi's, Gluten-Free Bakery, Original Sandwich Bread as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rudi's, Gluten-Free Bakery, Original Sandwich Bread have 13.3 times more Omega 3, 4.3 times more Carbohydrate, 5 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 2.6 times more Fat, 11.3 times more Saturated Fat, 11.4 times more Omega 6, 1.6 times more Fiber and 3.5 times more Protein than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.
• Both Rudi's, Gluten-Free Bakery, Original Sandwich Bread and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Rudi's, Gluten-Free Bakery, Original Sandwich Bread provide inadequate amounts of Protein
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3