Comparing Nutrients in 14 ounces Plain Chapati Bread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Plain Chapati Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	40.6% 1179kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	24.2% 7.75g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	32.7% 0.52g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	23.7% 4.02g	538% 91g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	61% 79.4g	130g per day for Men 19-50 years
Sugars	15% 10.8g	14.3% 10.4g	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	2.96% 2.14g	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	% 0.99g	NA	g per day for Men 19-50 years
Sucrose	% 1.15g	% 9.92g	g per day for Men 19-50 years
Fiber	51% 19.4g	90% 34g	38g per day for Men 19-50 years
Protein	79.7% 44.7g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	411% 5.34mg	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	60.5% 242μg	225% 901μg	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	6.17% 5.56mg	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	23.3% 3.5mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	37% 369mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	794% 7.14mg	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	149% 12mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	336% 7.74mg	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	104% 730mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	388% 213μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	108% 1623mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	180% 20mg	11mg per day for Men 19-50 years
Water	3.54% 131g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Plain Chapati Bread vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B5, 5 times more Vitamin B6, 3.7 times more Vitamin B9 and 40 times more Vitamin E than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 14 oz.

Comparing minerals per 14 ounces for Plain Chapati Bread vs Sunflower Seeds:

• Commercially Prepared Plain Chapati Bread has 45.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.1 times more Copper, 1.7 times more Iron, 5.2 times more Magnesium, 1.6 times more Manganese, 3.6 times more Phosphorus, 2.4 times more Potassium and 3.2 times more Zinc than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Dried Sunflower Seed Kernels have similar amounts of Calcium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Commercially Prepared Plain Chapati Bread has 2.2 times more Omega 3 and 2.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Energy, 6.9 times more Fat, 2.3 times more Saturated Fat, 22.8 times more Omega 6, 1.8 times more Fiber and 1.8 times more Protein than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Dried Sunflower Seed Kernels have similar amounts of Sugars per 14 oz.
• Both Commercially Prepared Plain Chapati Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.