Comparing Nutrients in 5 ounces Udi's, Gluten Free, Classic French Dinner Rolls VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Classic French Dinner Rolls	10%	19%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Udi's, Gluten Free, Classic French Dinner Rolls	Sunflower Seeds	Recommended Dietary Allowance
Energy	15% 439kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	NA	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	NA	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	NA	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	22% 28.3g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	5.12% 3.7g	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	0.68% 0.5g	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	% 0.68g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 3.54g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	32% 12g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Classic French Dinner Rolls	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	147% 1.9mg	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	80.4% 322μg	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	2.2% 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	NA	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Classic French Dinner Rolls	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.6% 116mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	283% 2.55mg	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	14% 1.1mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	15% 62.4mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	120% 2.76mg	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	25.5% 179mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	1.1% 40g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B5 than Udi's, Gluten Free, Classic French Dinner Rolls.

Comparing minerals per 5 ounces for Udi's, Gluten Free, Classic French Dinner Rolls vs Sunflower Seeds:

• Udi's, Gluten Free, Classic French Dinner Rolls have 78.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 21.7 times more Copper, 6.7 times more Iron, 7.4 times more Magnesium, 2.4 times more Manganese, 5.2 times more Phosphorus, 4 times more Potassium and 7.1 times more Zinc than Udi's, Gluten Free, Classic French Dinner Rolls.
• Both Udi's, Gluten Free, Classic French Dinner Rolls and Dried Sunflower Seed Kernels have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Udi's, Gluten Free, Classic French Dinner Rolls have 2.8 times more Carbohydrate and 3.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Energy, 8 times more Fat, 2.4 times more Fiber and 2.6 times more Protein than Udi's, Gluten Free, Classic French Dinner Rolls.
• Both Udi's, Gluten Free, Classic French Dinner Rolls as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.