Comparing Nutrients in 500 calories Sunflower Seeds VS Udi's, Gluten Free, Classic French Dinner Rolls

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Udi's, Gluten Free, Classic French Dinner Rolls: 161g

Sunflower Seeds have 1.9 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.

Which food has more nutrients per 500 calories - Sunflower Seeds or Udi's, Gluten Free, Classic French Dinner Rolls?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Udi's, Gluten Free, Classic French Dinner Rolls	10%	19%	71%

Macro Nutrients

	Sunflower Seeds	Udi's, Gluten Free, Classic French Dinner Rolls	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	NA	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	NA	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	68.4% 89g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	21.2% 15.4g	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	0.78% 0.56g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 0g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Udi's, Gluten Free, Classic French Dinner Rolls	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	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	48.6% 194μg	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	1.33% 1.2mg	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	201% 30mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Udi's, Gluten Free, Classic French Dinner Rolls	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	13.2% 132mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	15% 0.13mg	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	56% 4.5mg	15.7% 1.26mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	56% 1.3mg	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	80.7% 565mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	7.64% 260mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	76% 1140mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	1.23% 45.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Udi's, Gluten Free, Classic French Dinner Rolls:

Both Dried Sunflower Seed Kernels and Udi's, Gluten Free, Classic French Dinner Rolls have similar amounts of vitamins per 500 kcal
• Both Dried Sunflower Seed Kernels and Udi's, Gluten Free, Classic French Dinner Rolls have similar amounts of Vitamin B5 per 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Udi's, Gluten Free, Classic French Dinner Rolls:

• Dried Sunflower Seed Kernels have 11.5 times more Copper, 3.6 times more Iron, 3.9 times more Magnesium, 1.3 times more Manganese, 2.8 times more Phosphorus, 2.1 times more Potassium and 3.8 times more Zinc than Udi's, Gluten Free, Classic French Dinner Rolls.
• While Udi's, Gluten Free, Classic French Dinner Rolls contain 2 times more Calcium and 148 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 4.3 times more Fat, 1.3 times more Fiber and 1.4 times more Protein than Udi's, Gluten Free, Classic French Dinner Rolls.
• While Udi's, Gluten Free, Classic French Dinner Rolls contain 5.2 times more Carbohydrate and 6.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Udi's, Gluten Free, Classic French Dinner Rolls have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Udi's, Gluten Free, Classic French Dinner Rolls have insufficient amounts of Glucose and Sucrose in 500 kcal.