Comparing Nutrients in 500 calories Udi's, Gluten Free, Soft & Hearty Whole Grain Bread VS Udi's, Gluten Free, Whole Grain Dinner Rolls

Weight per 500 calories

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread: 162g
• Udi's, Gluten Free, Whole Grain Dinner Rolls: 152g

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

Which food has more nutrients per 500 calories - Udi's, Gluten Free, Soft & Hearty Whole Grain Bread or Udi's, Gluten Free, Whole Grain Dinner Rolls?

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%

Macro Nutrients

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	6.56% 2.1g	32g per day for Men 19-50 years
Omega 3	84.4% 1.35g	168% 2.7g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	28% 4.8g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	22% 16g	8.8% 6.4g	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	3.1% 2.25g	1.5% 1.1g	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	% 2.6g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	21% 7.93g	44.8% 17g	38g per day for Men 19-50 years
Protein	21% 11.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	36% 5.76mg	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	11.2% 0.15mg	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	NA	NA	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	14% 2.1mg	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

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Calcium	9.7% 97mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	43.7% 0.39mg	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	15.4% 1.23mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	34.7% 146mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	112% 2.57mg	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	17.8% 125mg	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	5.85% 199mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	NA	69% 38μg	55μg per day for Men 19-50 years
Sodium	55% 825mg	51.4% 771mg	1500mg per day for Men 19-50 years
Zinc	8.53% 0.94mg	18.7% 2.05mg	11mg per day for Men 19-50 years
Water	1.4% 52.4g	1.23% 45.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Udi's, Gluten Free, Whole Grain Dinner Rolls:

• Udi's, Gluten Free, Whole Grain Dinner Rolls contain 2 times more Vitamin B1 and 2.5 times more Vitamin B3 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Udi's, Gluten Free, Whole Grain Dinner Rolls have similar amounts of Vitamin B2 per 500 kcal.

Comparing minerals per 500 calories for Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Udi's, Gluten Free, Whole Grain Dinner Rolls:

• Udi's, Gluten Free, Whole Grain Dinner Rolls contain 1.8 times more Calcium, 3.3 times more Copper, 2 times more Iron, 2.9 times more Magnesium, 3.1 times more Manganese, 2.8 times more Phosphorus, 2.1 times more Potassium and 2.2 times more Zinc than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Udi's, Gluten Free, Whole Grain Dinner Rolls have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 2.5 times more Sugars than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• While Udi's, Gluten Free, Whole Grain Dinner Rolls contain 4.9 times more Saturated Fat, 2 times more Omega 3, 1.9 times more Omega 6, 2.1 times more Fiber and 1.5 times more Protein than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Udi's, Gluten Free, Whole Grain Dinner Rolls have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread as well as Udi's, Gluten Free, Whole Grain Dinner Rolls have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.