Comparing Nutrients in 7 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	21.2% 615kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	NA	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	NA	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	26% 19g	7.17% 5.2g	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	0.96% 0.69g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 4.96g	g per day for Men 19-50 years
Fiber	19% 7.14g	45% 17g	38g per day for Men 19-50 years
Protein	28.3% 16g	73.6% 41.2g	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	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	205% 2.67mg	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	113% 450μg	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	3.1% 2.78mg	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	465% 69.8mg	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	16.3% 163mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	397% 3.57mg	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	19.3% 1.55mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	168% 3.87mg	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	35.7% 250mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	94% 1403mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.