Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Udi's, Gluten Free, Classic French Dinner Rolls

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Udi's, Gluten Free, Classic French Dinner Rolls	10%	19%	71%

Macro Nutrients

	Toasted Sunflower Seeds	Udi's, Gluten Free, Classic French Dinner Rolls	Recommended Dietary Allowance
Energy	21.3% 619kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	NA	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	NA	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	42.4% 55g	130g per day for Men 19-50 years
Sugars	NA	13% 9.53g	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	0.48% 0.35g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Udi's, Gluten Free, Classic French Dinner Rolls	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	59.5% 238μg	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	1.56% 1.4mg	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	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

	Toasted Sunflower Seeds	Udi's, Gluten Free, Classic French Dinner Rolls	Recommended Dietary Allowance
Calcium	5.7% 57mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	9.22% 0.083mg	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	85% 6.8mg	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	34.8% 0.8mg	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	165% 1158mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	4.74% 161mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	47% 707mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.76% 28.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Toasted Sunflower Seeds vs Udi's, Gluten Free, Classic French Dinner Rolls:

• Toasted Sunflower Seed Kernels no Salt have 14.1 times more Vitamin B5 than Udi's, Gluten Free, Classic French Dinner Rolls.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Udi's, Gluten Free, Classic French Dinner Rolls:

• Toasted Sunflower Seed Kernels no Salt have 22.1 times more Copper, 8.7 times more Iron, 2.9 times more Magnesium, 2.6 times more Manganese, 9.2 times more Phosphorus, 3 times more Potassium and 7.6 times more Zinc than Udi's, Gluten Free, Classic French Dinner Rolls.
• While Udi's, Gluten Free, Classic French Dinner Rolls contain 1.4 times more Calcium and 235.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Toasted Sunflower Seed Kernels no Salt have 2 times more Energy, 8.9 times more Fat, 3.2 times more Fiber and 2.2 times more Protein than Udi's, Gluten Free, Classic French Dinner Rolls.
• While Udi's, Gluten Free, Classic French Dinner Rolls contain 2.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Udi's, Gluten Free, Classic French Dinner Rolls have insufficient amounts of Glucose and Sucrose in 100 g.