Comparing Nutrients in 7 ounces Udi's, Gluten Free, Soft & Delicious White Sandwich Bread VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20.4% 591kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	44% 14g	32g per day for Men 19-50 years
Omega 3	64.5% 1.03g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	399% 68g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	35% 45.4g	130g per day for Men 19-50 years
Sugars	31% 22.4g	8.5% 6.17g	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	4.2% 3.06g	0% 0g	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	% 3.3g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.7g	g per day for Men 19-50 years
Fiber	28.7% 11g	55.4% 21g	38g per day for Men 19-50 years
Protein	19% 10.7g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Oil 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	22.3% 0.27mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.8mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	121% 1.57mg	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	9.43% 37.7μg	116% 464μg	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	2.43% 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	21.3% 3.2mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.7% 117mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	398% 3.58mg	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% 1.05mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	179% 4.13mg	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	20% 139mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	68% 1022mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Udi's, Gluten Free, Soft & Delicious White Sandwich Bread VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread vs Oil Roasted Sunflower Seeds:

• 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.4 times more Vitamin B1, 2.9 times more Vitamin B3, 8.3 times more Vitamin B6, 12.3 times more Vitamin B9 and 22.6 times more Vitamin E than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• Both Udi's, Gluten Free, Soft & Delicious White Sandwich Bread and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per seven ounces.

Comparing minerals per 7 ounces for Udi's, Gluten Free, Soft & Delicious White Sandwich Bread vs Oil Roasted Sunflower Seeds:

• 7 ounces of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 171.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Calcium, 34 times more Copper, 8.1 times more Iron, 5.1 times more Magnesium, 4.7 times more Manganese, 16.3 times more Phosphorus, 4.5 times more Potassium, 7.1 times more Selenium and 10.2 times more Zinc than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 6.4 times more Omega 3, 2.2 times more Carbohydrate, 3.6 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2 times more Energy, 6.4 times more Fat, 11.2 times more Saturated Fat, 24 times more Omega 6, 1.9 times more Fiber and 3.7 times more Protein than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.