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

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Classic French Dinner Rolls	10%	19%	71%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Udi's, Gluten Free, Classic French Dinner Rolls	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.7% 310kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	NA	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	NA	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	NA	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	18.5% 24g	130g per day for Men 19-50 years
Sugars	13% 9.53g	3.77% 2.73g	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	0.48% 0.35g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.47% 3.6g	29.2% 11g	38g per day for Men 19-50 years
Protein	14.3% 8g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Classic French Dinner Rolls	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	NA	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	62% 0.8mg	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	59.3% 237μg	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	1.56% 1.4mg	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	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Classic French Dinner Rolls	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.2% 82mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	9.22% 0.083mg	203% 1.83mg	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	9.75% 0.78mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	34.8% 0.8mg	92% 2.1mg	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	18% 126mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	4.74% 161mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	NA	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	47% 707mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.76% 28.3g	0.032% 1.2g	3700g per day for Men 19-50 years

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

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

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

• Udi's, Gluten Free, Classic French Dinner Rolls have 235.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 22 times more Copper, 4.9 times more Iron, 2.9 times more Magnesium, 2.6 times more Manganese, 9.2 times more Phosphorus, 5.3 times more Potassium and 7.6 times more Zinc than Udi's, Gluten Free, Classic French Dinner Rolls.
• Both Udi's, Gluten Free, Classic French Dinner Rolls and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Udi's, Gluten Free, Classic French Dinner Rolls have 2.3 times more Carbohydrate and 3.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 7.8 times more Fat, 3.1 times more Fiber and 2.4 times more Protein than Udi's, Gluten Free, Classic French Dinner Rolls.
• Both Udi's, Gluten Free, Classic French Dinner Rolls as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 100 g.