Comparing Nutrients in 500 calories Schar, Gluten-Free, Classic White Rolls VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread

Weight per 500 calories

• Schar, Gluten-Free, Classic White Rolls: 209g
• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread: 168g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 500 calories - Schar, Gluten-Free, Classic White Rolls or Udi's, Gluten Free, Soft & Delicious White Sandwich Bread?

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.54g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	54.5% 0.87g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	66% 86g	130g per day for Men 19-50 years
Sugars	20% 14.4g	26% 19g	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	5.94% 4.3g	3.56% 2.6g	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	% 4.35g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	28% 10.7g	24.3% 9.23g	38g per day for Men 19-50 years
Protein	12.5% 7g	16% 9.06g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.2% 1mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	12.3% 0.16mg	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	4.2% 16.7μg	7.97% 32μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18% 2.7mg	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

	Schar, Gluten-Free, Classic White Rolls	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Calcium	37.7% 377mg	9.9% 99mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	9.9% 0.089mg	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	93% 7.47mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	32% 0.74mg	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	15% 105mg	16.8% 117mg	700mg per day for Men 19-50 years
Potassium	4.68% 159mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	1.52% 0.84μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	82.7% 1241mg	57.6% 864mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	7.78% 0.86mg	11mg per day for Men 19-50 years
Water	2.37% 88g	1.53% 56.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Schar, Gluten-Free, Classic White Rolls vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• Schar, Gluten-Free, Classic White Rolls have 5.7 times more Vitamin B1, 2.2 times more Vitamin B2 and 3.4 times more Vitamin B3 than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 2.1 times more Vitamin B6 and 1.9 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.

Comparing minerals per 500 calories for Schar, Gluten-Free, Classic White Rolls vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• Schar, Gluten-Free, Classic White Rolls have 3.8 times more Calcium, 2.3 times more Copper, 8.4 times more Iron, 1.4 times more Sodium and 1.4 times more Zinc than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 1.5 times more Magnesium, 1.7 times more Manganese and 22.1 times more Selenium than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have similar amounts of Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Schar, Gluten-Free, Classic White Rolls have 1.2 times more Carbohydrate and 1.7 times more Fructose than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 2.4 times more Fat, 20.9 times more Omega 3, 1.9 times more Omega 6, 1.3 times more Sugars and 1.3 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have similar amounts of Energy and Fiber per 500 kcal.
• Both Schar, Gluten-Free, Classic White Rolls as well as Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have insufficient amounts of Glucose and Sucrose in 500 kcal.