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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Toasted 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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.52mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	123% 1.6mg	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	118% 472μg	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	18.4% 2.76mg	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

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23.4% 234mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	16% 542mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	90% 49.6μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	1.6% 59.3g	0.054% 2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Udi's, Gluten Free, Whole Grain Dinner Rolls versus 7 oz of Toasted 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, Whole Grain Dinner Rolls vs Toasted Sunflower Seeds:

• 7 ounces of Udi's, Gluten Free, Whole Grain Dinner Rolls have 1.3 times more Vitamin B2 than Toasted Sunflower Seeds.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.

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

• 7 ounces of Udi's, Gluten Free, Whole Grain Dinner Rolls have 2.1 times more Calcium and 169 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 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.

Comparison of macro-nutrients per 7 ounces:

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