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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%

Macro Nutrients

	Roasted Sunflower Seeds	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Energy	28.4% 825kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	6.1% 1.96g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	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	26.2% 34g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	41.4% 15.7g	41.8% 16g	38g per day for Men 19-50 years
Protein	49% 27.4g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	39.3% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	33.6% 5.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Calcium	9.92% 99mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	67.3% 5.4mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1637mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	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	68% 7.5mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	1.15% 42.4g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B3 and 18.8 times more Vitamin E than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• While Udi's, Gluten Free, Whole Grain Dinner Rolls contain 3.6 times more Vitamin B1 and 1.5 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 7.1 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium, 1.2 times more Manganese, 5 times more Phosphorus, 3.1 times more Potassium, 3.2 times more Selenium and 3.9 times more Zinc than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• While Udi's, Gluten Free, Whole Grain Dinner Rolls contain 1.7 times more Calcium and 169 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Energy, 4.3 times more Fat, 3.8 times more Saturated Fat, 10.4 times more Omega 6 and 1.6 times more Protein than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• While Udi's, Gluten Free, Whole Grain Dinner Rolls contain 25.7 times more Omega 3, 1.8 times more Carbohydrate and 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Udi's, Gluten Free, Whole Grain Dinner Rolls have similar amounts of Fiber per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Udi's, Gluten Free, Whole Grain Dinner Rolls have insufficient amounts of Glucose and Sucrose in 5 oz.