Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Udi's, Gluten Free, Classic French Dinner Rolls

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Udi's, Gluten Free, Classic French Dinner Rolls	10%	19%	71%

Macro Nutrients

	Toasted Sunflower Seeds	Udi's, Gluten Free, Classic French Dinner Rolls	Recommended Dietary Allowance
Energy	42.4% 1228kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	NA	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	436% 74g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	26% 19g	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	0.96% 0.69g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	60% 23g	19% 7.14g	38g per day for Men 19-50 years
Protein	61% 34g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Udi's, Gluten Free, Classic French Dinner Rolls	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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	NA	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

	Toasted Sunflower Seeds	Udi's, Gluten Free, Classic French Dinner Rolls	Recommended Dietary Allowance
Calcium	11.3% 113mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	18.3% 0.16mg	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	169% 13.5mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	69% 1.6mg	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	328% 2298mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	94% 1403mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.054% 2g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Udi's, Gluten Free, Classic French Dinner Rolls per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Udi's, Gluten Free, Classic French Dinner Rolls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Udi's, Gluten Free, Classic French Dinner Rolls:

• 7 ounces of Toasted Sunflower Seeds have 14.1 times more Vitamin B5 than Udi's, Gluten Free, Classic French Dinner Rolls.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Udi's, Gluten Free, Classic French Dinner Rolls:

• 7 ounces of Toasted Sunflower Seeds have 22.1 times more Copper, 8.7 times more Iron, 2.9 times more Magnesium, 2.6 times more Manganese, 9.2 times more Phosphorus, 3 times more Potassium and 7.6 times more Zinc than Udi's, Gluten Free, Classic French Dinner Rolls.
• While 7 oz of Udi's, Gluten Free, Classic French Dinner Rolls contain 1.4 times more Calcium and 235.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 2 times more Energy, 8.9 times more Fat, 3.2 times more Fiber and 2.2 times more Protein than Udi's, Gluten Free, Classic French Dinner Rolls.
• While 7 oz of Udi's, Gluten Free, Classic French Dinner Rolls contain 2.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.