Comparing Nutrients in 100 calories Sunflower SeedsVS Rudi's, Gluten-Free Bakery, Original Sandwich Bread

Weight per 100 calories

Sunflower Seeds

17g

Rudi's, Gluten-Free Bakery, Original Sandwich Bread

31.3g

Sunflower Seeds have 1.8 times more energy per 100g than Rudi's, Gluten-Free Bakery, Original Sandwich Bread. It has very high energy density when compared to other foods. Rudi's, Gluten-Free Bakery, Original Sandwich Bread having high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Rudi's, Gluten-Free Bakery, Original Sandwich Bread?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Rudi's, Gluten-Free Bakery, Original Sandwich Bread

30%

66%

100 kcal ▼

Macro Nutrients

Sunflower Seedsvs Rudi's, Gluten-Free Bakery, Original Sandwich Bread

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.1%8.8g

Fat

3.45%3.34g

8.8 gvs3.34 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.4%0.76g

Saturated Fat

0.33%0.11g

0.76 gvs0.11 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.64%0.01g

Omega 3

11.4%0.18g

0.01 gvs0.18 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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23.2%3.95g

Omega 6

3%0.51g

3.95 gvs0.51 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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2.63%3.42g

Carbohydrate

12.7%16.5g

3.42 gvs16.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.62%0.45g

Sugars

3.6%2.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.45 gvs2.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

2.1%1.53g

≤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]

NA gvs1.53 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.1g

NA gvs1.1 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.43g

Sucrose

%0g

0.43 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.88%1.47g

Fiber

2.88%1.1g

1.47 gvs1.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.35%3.56g

Protein

1.75%0.98g

3.56 gvs0.98 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Rudi's, Gluten-Free Bakery, Original Sandwich Bread

0.057%0.51μg

Vitamin A

RAE, retinol activity equivalents

0.51 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

21%0.25mg

Vitamin B1

Thiamine

0.25 mgvsNA mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.68%0.061mg

Vitamin B2

Riboflavin

0.061 mgvsNA mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.92%1.43mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

1.43 mgvsNA mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.87%0.19mg

Vitamin B5

Pantothenic acid

0.19 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.7%0.23mg

Vitamin B6

Pyridoxine

0.23 mgvsNA mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.7%39μg

Vitamin B9

Folates and Folic Acid

39 μgvsNA μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0.27%0.24mg

Vitamin C

Ascorbic acid

0.24 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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40%6.02mg

Vitamin E

Tocopherols and Tocotrienols

6.02 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sunflower Seedsvs Rudi's, Gluten-Free Bakery, Original Sandwich Bread

1.34%13.4mg

Calcium

0.75%7.5mg

13.4 mgvs7.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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34.2%0.31mg

Copper

1.35%0.012mg

0.31 mgvs0.012 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11.2%0.9mg

Iron

2.97%0.24mg

0.9 mgvs0.24 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.3%55.7mg

Magnesium

0.82%3.44mg

55.7 mgvs3.44 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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14.5%0.33mg

Manganese

2.36%0.054mg

0.33 mgvs0.054 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16%113mg

Phosphorus

1.65%11.6mg

113 mgvs11.6 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.25%110mg

Potassium

0.85%28.8mg

110 mgvs28.8 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16.5%9.08μg

Selenium

9.08 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.1%1.54mg

Sodium

11%165mg

1.54 mgvs165 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.8%0.86mg

Zinc

0.74%0.081mg

0.86 mgvs0.081 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.022%0.81g

Water

0.27%9.9g

0.81 gvs9.9 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Sunflower Seeds vs Rudi's, Gluten-Free Bakery, Original Sandwich Bread:

Both Dried Sunflower Seed Kernels and Rudi's, Gluten-Free Bakery, Original Sandwich Bread have similar amounts of vitamins per 100 kcal

Comparing minerals per 100 calories for Sunflower Seeds vs Rudi's, Gluten-Free Bakery, Original Sandwich Bread:

Dried Sunflower Seed Kernels have 1.8 times more Calcium, 25.3 times more Copper, 3.8 times more Iron, 16.2 times more Magnesium, 6.1 times more Manganese, 9.8 times more Phosphorus, 3.8 times more Potassium and 10.5 times more Zinc than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.
While Rudi's, Gluten-Free Bakery, Original Sandwich Bread contains 107.1 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

Dried Sunflower Seed Kernels have 2.6 times more Fat, 7.2 times more Saturated Fat, 7.8 times more Omega 6, 1.3 times more Fiber and 3.6 times more Protein than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.
While Rudi's, Gluten-Free Bakery, Original Sandwich Bread contains 17.7 times more Omega 3, 4.8 times more Carbohydrate and 5.8 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Rudi's, Gluten-Free Bakery, Original Sandwich Bread have similar amounts of Energy per 100 kcal.
Both Dried Sunflower Seed Kernels as well as Rudi's, Gluten-Free Bakery, Original Sandwich Bread have insufficient amounts of Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsRudi's, Gluten-Free Bakery, Original Sandwich BreadVS Roasted Sunflower SeedsSunflower SeedsVS Sage Valley, Gluten Free Vanilla Sandwich CookiesRudi's, Gluten-Free Bakery, Original Sandwich BreadVS Sage Valley, Gluten Free Vanilla Sandwich Cookies

Compare Foods

Comparing Nutrients in 100 calories Sunflower SeedsVS Rudi's, Gluten-Free Bakery, Original Sandwich Bread

Weight per 100 calories

Which food has more nutrients per 100 calories - Sunflower Seeds or Rudi's, Gluten-Free Bakery, Original Sandwich Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: