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

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15% 438kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13.2g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	26.2% 34g	130g per day for Men 19-50 years
Sugars	19% 14g	5.34% 3.87g	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	2.7% 1.97g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.5% 85mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	288% 2.6mg	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	13.5% 1.08mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	130% 3mg	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	15.6% 109mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	5.13% 174mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	NA	204% 112μg	55μg per day for Men 19-50 years
Sodium	48% 723mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	1.24% 46g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 1.7 times more Vitamin B1 and 1.3 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Vitamin B3 and 8.9 times more Vitamin B6 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.

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

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 170 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 24.7 times more Copper, 5 times more Iron, 4.2 times more Magnesium, 4.2 times more Manganese, 15 times more Phosphorus, 6.9 times more Potassium and 9.1 times more Zinc than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 12.1 times more Omega 3, 2 times more Carbohydrate and 3.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 5.3 times more Fat, 19.6 times more Saturated Fat, 20.9 times more Omega 6, 2.3 times more Fiber and 2.7 times more Protein than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 5 oz.