Comparing Nutrients in 100 grams Udi's, Gluten Free, Soft & Hearty Whole Grain Bread VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.7% 309kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	9.63% 9.34g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	52% 0.84g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	9.23% 1.57g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.8% 49g	18.5% 24g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	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	1.9% 1.4g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.9g	29.2% 11g	38g per day for Men 19-50 years
Protein	13% 7.25g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	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	15% 0.18mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	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, Soft & Hearty Whole Grain Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6% 60mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	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	9.5% 0.76mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	11% 77mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	NA	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.87% 32.4g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Roasted Sunflower Seeds:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 1.7 times more Vitamin B1 and 1.3 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Vitamin B3 and 8.9 times more Vitamin B6 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.

Comparing minerals per 100 grams for Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Roasted Sunflower Seeds:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 170 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 24.7 times more Copper, 5 times more Iron, 4.2 times more Magnesium, 4.2 times more Manganese, 15 times more Phosphorus, 6.9 times more Potassium and 9.1 times more Zinc than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread 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, Soft & Hearty Whole Grain Bread has 12.1 times more Omega 3, 2 times more Carbohydrate and 3.6 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, 5.3 times more Fat, 19.6 times more Saturated Fat, 20.9 times more Omega 6, 2.3 times more Fiber and 2.7 times more Protein than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 100 g.