Comparing Nutrients in 5 ounces Sunflower Seed Flour VS Udi's, Gluten Free, Whole Grain Dinner Rolls

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%

Macro Nutrients

	Sunflower Seed Flour	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Energy	16% 462kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	6.1% 1.96g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	26.2% 4.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	39% 50.8g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	NA	8.2% 5.95g	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	1.4% 1.02g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19.4% 7.37g	41.8% 16g	38g per day for Men 19-50 years
Protein	122% 68g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	376% 4.5mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	39.3% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	33.6% 5.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	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	78.7% 315μg	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	2.05% 1.84mg	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	NA	13% 1.97mg	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

	Sunflower Seed Flour	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Calcium	16% 162mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	40.8% 0.37mg	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	117% 9.4mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	104% 2.4mg	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	140% 977mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	150% 82.5μg	64.4% 35.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	63.8% 7mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	1.15% 42.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Udi's, Gluten Free, Whole Grain Dinner Rolls per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seed Flour versus 5 oz of Udi's, Gluten Free, Whole Grain Dinner Rolls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sunflower Seed Flour vs Udi's, Gluten Free, Whole Grain Dinner Rolls:

• 5 ounces of Sunflower Seed Flour have 8.4 times more Vitamin B1 and 1.9 times more Vitamin B3 than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• While 5 oz of Udi's, Gluten Free, Whole Grain Dinner Rolls contain 1.4 times more Vitamin B2 than Partially Defatted Sunflower Seed Flour.

Comparing minerals per 5 ounces for Sunflower Seed Flour vs Udi's, Gluten Free, Whole Grain Dinner Rolls:

• 5 ounces of Sunflower Seed Flour have 6.6 times more Copper, 4 times more Iron, 3.6 times more Magnesium, 3 times more Phosphorus, 2.3 times more Selenium and 3.7 times more Zinc than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• While 5 oz of Udi's, Gluten Free, Whole Grain Dinner Rolls contain 4.1 times more Potassium and 169 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Udi's, Gluten Free, Whole Grain Dinner Rolls contain similar levels of Calcium and Manganese per five ounces.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Flour have 4.1 times more Protein than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• While 5 oz of Udi's, Gluten Free, Whole Grain Dinner Rolls contain 7.2 times more Fat, 10 times more Saturated Fat, 886 times more Omega 3, 3.6 times more Omega 6 and 2.2 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Udi's, Gluten Free, Whole Grain Dinner Rolls offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3