Comparing Nutrients in 300 calories Sunflower SeedsVS Rudi's, Gluten-Free Bakery, Original Sandwich Bread

Weight per 300 calories

Sunflower Seeds

51.4g

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

94g

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 300 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%

300 kcal ▼

Macro Nutrients

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

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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27.3%26.4g

Fat

10.3%10g

26.4 gvs10 g

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

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7.15%2.3g

Saturated Fat

0.99%0.32g

2.3 gvs0.32 g

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

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1.93%0.031g

Omega 3

34%0.55g

0.031 gvs0.55 g

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

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69.7%12g

Omega 6

8.95%1.52g

12 gvs1.52 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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7.9%10.3g

Carbohydrate

38%49.5g

10.3 gvs49.5 g

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

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1.86%1.35g

Sugars

11%7.84g

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

1.35 gvs7.84 g

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

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Fructose

6.34%4.6g

≤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 gvs4.6 g

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

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Glucose

%3.24g

NA gvs3.24 g

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

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%1.3g

Sucrose

%0g

1.3 gvs0 g

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

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11.6%4.4g

Fiber

8.63%3.3g

4.4 gvs3.3 g

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

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19%10.7g

Protein

5.24%2.93g

10.7 gvs2.93 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

0.17%1.54μg

Vitamin A

RAE, retinol activity equivalents

1.54 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

63.4%0.76mg

Vitamin B1

Thiamine

0.76 mgvsNA mg

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

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14%0.18mg

Vitamin B2

Riboflavin

0.18 mgvsNA mg

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

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26.8%4.3mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

4.3 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

11.6%0.58mg

Vitamin B5

Pantothenic acid

0.58 mgvsNA mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

53%0.69mg

Vitamin B6

Pyridoxine

0.69 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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29%117μg

Vitamin B9

Folates and Folic Acid

117 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

0.8%0.72mg

Vitamin C

Ascorbic acid

0.72 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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120%18mg

Vitamin E

Tocopherols and Tocotrienols

18 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

4%40mg

Calcium

2.25%22.5mg

40 mgvs22.5 mg

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

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103%0.92mg

Copper

4.06%0.037mg

0.92 mgvs0.037 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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33.7%2.7mg

Iron

8.9%0.71mg

2.7 mgvs0.71 mg

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

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39.8%167mg

Magnesium

2.46%10.3mg

167 mgvs10.3 mg

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

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43.6%1mg

Manganese

7.1%0.16mg

1 mgvs0.16 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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48.4%339mg

Phosphorus

4.96%34.7mg

339 mgvs34.7 mg

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

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9.75%331mg

Potassium

2.54%86.3mg

331 mgvs86.3 mg

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

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49.5%27.2μg

Selenium

27.2 μgvsNA μg

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

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0.31%4.62mg

Sodium

33%495mg

4.62 mgvs495 mg

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

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23.3%2.57mg

Zinc

2.2%0.24mg

2.57 mgvs0.24 mg

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

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0.066%2.43g

Water

0.8%29.7g

2.43 gvs29.7 g

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

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Lets compare vitamin content per 300 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 300 kcal

Comparing minerals per 300 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 300 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 300 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 300 kcal.

Compare more foods per 300 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 300 calories Sunflower SeedsVS Rudi's, Gluten-Free Bakery, Original Sandwich Bread

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Rudi's, Gluten-Free Bakery, Original Sandwich Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: