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Comparing Nutrients in 500 calories Udi's, Gluten Free, Whole Grain Dinner RollsVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Udi's, Gluten Free, Whole Grain Dinner Rolls
152g
Oil Roasted Sunflower Seeds
84.5g

Oil Roasted Sunflower Seed Kernels have 1.8 times more energy per unit of mass than Udi's, Gluten Free, Whole Grain Dinner Rolls, which is very high in comparison to other foods. Udi's, Gluten Free, Whole Grain Dinner Rolls having high energy density.

Which food has more nutrients per 500 calories - Udi's, Gluten Free, Whole Grain Dinner Rolls or 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%
500 kcal ▼

Macro Nutrients

Udi's, Gluten Free, Whole Grain Dinner Rollsvs Oil Roasted Sunflower Seeds
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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18%17.6g
Fat
44.7%43.3g
17.6 gvs43.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.56%2.1g
Saturated Fat
18.7%5.97g
2.1 gvs5.97 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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168%2.7g
Omega 3
4.28%0.068g
2.7 gvs0.068 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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28%4.8g
Omega 6
170%29g
4.8 gvs29 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51.8%67.3g
Carbohydrate
15%19.3g
67.3 gvs19.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.8%6.4g
Sugars
3.62%2.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.4 gvs2.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.5%1.1g
Fructose
0%0g
≤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]
1.1 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.79g
Glucose
%0.63g
0.79 gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%2g
0 gvs2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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44.8%17g
Fiber
23.6%8.95g
17 gvs8.95 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32%18g
Protein
30.3%17g
18 gvs17 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Udi's, Gluten Free, Whole Grain Dinner Rollsvs Oil Roasted Sunflower Seeds
NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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48%0.58mg
Vitamin B1
22.5%0.27mg
Thiamine
0.58 mgvs0.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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42%0.55mg
Vitamin B2
18%0.24mg
Riboflavin
0.55 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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36%5.76mg
Vitamin B3
22%3.5mg
Niacin, nicotinic acid, niacinamide
5.76 mgvs3.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
117%5.86mg
Pantothenic acid
NA mgvs5.86 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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NA
Vitamin B6
51.5%0.67mg
Pyridoxine
NA mgvs0.67 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
Vitamin B9
49.4%198μg
Folates and Folic Acid
NA μgvs198 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
1.03%0.93mg
Ascorbic acid
NA mgvs0.93 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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14%2.1mg
Vitamin E
205%30.7mg
Tocopherols and Tocotrienols
2.1 mgvs30.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
2.2%2.6μg
Phytomenadione or phylloquinone
NA μgvs2.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Udi's, Gluten Free, Whole Grain Dinner Rollsvs Oil Roasted Sunflower Seeds
18%179mg
Calcium
7.35%73.5mg
179 mgvs73.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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43.7%0.39mg
Copper
169%1.52mg
0.39 mgvs1.52 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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31%2.5mg
Iron
45%3.6mg
2.5 mgvs3.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34.7%146mg
Magnesium
25.5%107mg
146 mgvs107 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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112%2.57mg
Manganese
76.4%1.76mg
2.57 mgvs1.76 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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50.6%354mg
Phosphorus
137%962mg
354 mgvs962 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.2%415mg
Potassium
12%408mg
415 mgvs408 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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69%38μg
Selenium
120%66μg
38 μgvs66 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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51.4%771mg
Sodium
0.17%2.53mg
771 mgvs2.53 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.7%2.05mg
Zinc
40%4.4mg
2.05 mgvs4.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.23%45.4g
Water
0.035%1.3g
45.4 gvs1.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Udi's, Gluten Free, Whole Grain Dinner Rolls vs Oil Roasted Sunflower Seeds:
Comparing minerals per 500 calories for Udi's, Gluten Free, Whole Grain Dinner Rolls vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 500 calories:



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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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