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

Weight per 500 calories

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

Dried Sunflower Seed Kernels have 1.9 times more energy per unit of mass than Udi's, Gluten Free, Classic French Dinner Rolls, which is very high in comparison to other foods. Udi's, Gluten Free, Classic French Dinner Rolls having high energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Udi's, Gluten Free, Classic French Dinner Rolls	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	88.6% 1.15mg	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	48.6% 194μg	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	1.33% 1.2mg	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	201% 30mg	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, Classic French Dinner Rolls	Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.2% 132mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	171% 1.54mg	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	15.7% 1.26mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	72.6% 1.67mg	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	29% 203mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	7.64% 260mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	NA	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	76% 1140mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	0.11% 4.05g	3700g per day for Men 19-50 years

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

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

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

• Udi's, Gluten Free, Classic French Dinner Rolls have 2 times more Calcium and 148 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.

Comparison of macro-nutrients per 500 calories:

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