Comparing Nutrients in 500 calories Udi's, Gluten Free, Soft & Delicious White Sandwich Bread VS Roasted Sunflower Seeds

Weight per 500 calories

• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread: 168g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 2 times more energy per unit of mass than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread, which is very high in comparison to other foods. Udi's, Gluten Free, Soft & Delicious White Sandwich Bread having high energy density.

Which food has more nutrients per 500 calories - Udi's, Gluten Free, Soft & Delicious White Sandwich Bread or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	54.5% 0.87g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	166% 28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	16% 20.7g	130g per day for Men 19-50 years
Sugars	26% 19g	3.23% 2.35g	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	3.56% 2.6g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	24.3% 9.23g	25% 9.54g	38g per day for Men 19-50 years
Protein	16% 9.06g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	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	19% 0.23mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	53% 0.69mg	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	7.97% 32μg	51% 204μg	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	1.34% 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	18% 2.7mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.9% 99mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	9.9% 0.089mg	175% 1.57mg	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	11% 0.89mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	79% 1.8mg	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	16.8% 117mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	57.6% 864mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	7.78% 0.86mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	1.53% 56.5g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread vs Roasted Sunflower Seeds:

• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 2.5 times more Vitamin B1 and 2.1 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B3, 4.3 times more Vitamin B6, 6.4 times more Vitamin B9 and 8.3 times more Vitamin E than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.

Comparing minerals per 500 calories for Udi's, Gluten Free, Soft & Delicious White Sandwich Bread vs Roasted Sunflower Seeds:

• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 1.6 times more Calcium and 335.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 17.7 times more Copper, 3.7 times more Iron, 2.6 times more Magnesium, 2.5 times more Manganese, 8.4 times more Phosphorus, 4.1 times more Potassium, 3.7 times more Selenium and 5.3 times more Zinc than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.

Comparison of macro-nutrients per 500 calories:

• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 14.7 times more Omega 3, 4.2 times more Carbohydrate and 8.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Fat, 4.2 times more Saturated Fat, 11.8 times more Omega 6 and 1.8 times more Protein than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• Both Udi's, Gluten Free, Soft & Delicious White Sandwich Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fiber per 500 kcal.
• Both Udi's, Gluten Free, Soft & Delicious White Sandwich Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 500 kcal.