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

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.5% 653kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	8.56% 2.74g	44% 14g	32g per day for Men 19-50 years
Omega 3	220% 3.5g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	36.7% 6.25g	399% 68g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	35% 45.4g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	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	1.97% 1.43g	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	% 1.03g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.7g	g per day for Men 19-50 years
Fiber	58.5% 22.2g	55.4% 21g	38g per day for Men 19-50 years
Protein	42% 23.4g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Whole Grain Dinner Rolls	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	63% 0.75mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.52mg	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	NA	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	NA	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	18.4% 2.76mg	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, Whole Grain Dinner Rolls	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23.4% 234mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	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	40.7% 3.25mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	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	66% 462mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	16% 542mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	90% 49.6μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	67% 1006mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.6% 59.3g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Udi's, Gluten Free, Whole Grain Dinner Rolls vs Oil Roasted Sunflower Seeds:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 1.3 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 26.1 times more Vitamin E than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.

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

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 1.4 times more Calcium and 169 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 4.9 times more Phosphorus, 1.8 times more Potassium, 3.1 times more Selenium and 3.9 times more Zinc than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 21.9 times more Omega 3, 1.9 times more Carbohydrate and 1.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 4.4 times more Fat, 5.1 times more Saturated Fat, 10.9 times more Omega 6 and 1.7 times more Protein than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 7 oz.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.