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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%

Macro Nutrients

	Toasted Sunflower Seeds	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Energy	42.4% 1228kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	8.56% 2.74g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	220% 3.5g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	36.7% 6.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	67.6% 88g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.33g	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	1.97% 1.43g	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	% 1.03g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	60% 23g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	61% 34g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	53.7% 0.64mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	47% 7.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	NA	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	18.4% 2.76mg	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, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Calcium	11.3% 113mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	57% 0.51mg	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	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	146% 3.35mg	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	66% 462mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	16% 542mg	3400mg per day for Men 19-50 years
Selenium	NA	90% 49.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	67% 1006mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	0.054% 2g	1.6% 59.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Udi's, Gluten Free, Whole Grain 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, Whole Grain 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, Whole Grain Dinner Rolls:

• 7 oz of Udi's, Gluten Free, Whole Grain Dinner Rolls contain 1.3 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Udi's, Gluten Free, Whole Grain Dinner Rolls provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.

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

• 7 ounces of Toasted Sunflower Seeds have 7.1 times more Copper, 4.2 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 5 times more Phosphorus, 1.8 times more Potassium and 3.9 times more Zinc than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• While 7 oz of Udi's, Gluten Free, Whole Grain Dinner Rolls contain 2.1 times more Calcium and 169 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.9 times more Energy, 4.9 times more Fat, 4.3 times more Saturated Fat, 11.9 times more Omega 6 and 1.5 times more Protein than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• While 7 oz of Udi's, Gluten Free, Whole Grain Dinner Rolls contain 22.4 times more Omega 3 and 2.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Udi's, Gluten Free, Whole Grain Dinner Rolls offer comparable quantities of Fiber per seven ounces.