Comparing Nutrients in 100 grams 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	11.3% 329kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.4g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	17.6% 23g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	4.3% 3.1g	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	0.99% 0.72g	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	% 0.52g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.37g	g per day for Men 19-50 years
Fiber	29.5% 11g	28% 10.6g	38g per day for Men 19-50 years
Protein	21% 12g	36% 20g	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	31.7% 0.38mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	9.27% 1.4mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	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	11.8% 118mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	28.8% 0.26mg	200% 1.8mg	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	20.5% 1.64mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	90% 2.08mg	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	33.3% 233mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	8.03% 273mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	34% 507mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• 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 100 g.