Comparing Nutrients in 14 ounces Plain Chapati Bread VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Plain Chapati Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	40.6% 1179kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	24.2% 7.75g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	32.7% 0.52g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	23.7% 4.02g	873% 148g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	63% 81.7g	130g per day for Men 19-50 years
Sugars	15% 10.8g	NA	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	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	120% 45.6g	38g per day for Men 19-50 years
Protein	79.7% 44.7g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	246% 3.2mg	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	236% 945μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	37% 369mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	809% 7.28mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	388% 213μg	NA	55μg per day for Men 19-50 years
Sodium	108% 1623mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	191% 21mg	11mg per day for Men 19-50 years
Water	3.54% 131g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Chapati Bread VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Plain Chapati Bread versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Plain Chapati Bread have 1.7 times more Vitamin B1 and 1.6 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 12.2 times more Vitamin B5, 3 times more Vitamin B6 and 3.9 times more Vitamin B9 than Commercially Prepared Plain Chapati Bread.

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

• 14 ounces of Plain Chapati Bread have 1.6 times more Calcium and 136.3 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 7.3 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium, 1.7 times more Manganese, 6.3 times more Phosphorus, 1.8 times more Potassium and 3.4 times more Zinc than Commercially Prepared Plain Chapati Bread.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Plain Chapati Bread have 1.7 times more Omega 3 and 2.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 7.6 times more Fat, 3 times more Saturated Fat, 36.9 times more Omega 6, 2.3 times more Fiber and 1.5 times more Protein than Commercially Prepared Plain Chapati Bread.