Comparing Nutrients in 5 ounces Sunflower Seeds VS Udi's, Gluten Free, Soft & Hearty Whole Grain Bread

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%

Macro Nutrients

	Sunflower Seeds	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Energy	28.5% 828kcal	15% 438kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	13.6% 13.2g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	19% 14g	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	2.7% 1.97g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 0g	g per day for Men 19-50 years
Fiber	32% 12g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	9.8% 0.13mg	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	80.4% 322μg	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	2.2% 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	332% 50mg	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, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Calcium	11% 111mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	11.7% 0.1mg	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	93% 7.44mg	13.5% 1.08mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	31% 0.72mg	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	134% 936mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	48% 723mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	1.24% 46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Udi's, Gluten Free, Soft & Hearty Whole Grain Bread:

• Dried Sunflower Seed Kernels have 8.2 times more Vitamin B1, 5.9 times more Vitamin B3 and 14.9 times more Vitamin B6 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Dried Sunflower Seed Kernels and Udi's, Gluten Free, Soft & Hearty Whole Grain Bread have similar amounts of Vitamin B2 per 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Udi's, Gluten Free, Soft & Hearty Whole Grain Bread:

• Dried Sunflower Seed Kernels have 1.3 times more Calcium, 24.3 times more Copper, 6.9 times more Iron, 10.5 times more Magnesium, 3.9 times more Manganese, 8.6 times more Phosphorus, 5.2 times more Potassium and 8.6 times more Zinc than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contains 56.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.9 times more Energy, 5.5 times more Fat, 16.7 times more Saturated Fat, 14.7 times more Omega 6, 1.8 times more Fiber and 2.9 times more Protein than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contains 13.9 times more Omega 3, 2.5 times more Carbohydrate and 3.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Udi's, Gluten Free, Soft & Hearty Whole Grain Bread have insufficient amounts of Glucose and Sucrose in 5 oz.