Comparing Nutrients in 14 ounces Refrigerated Naan Bread VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Naan Bread	13%	17%	70%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Refrigerated Naan Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	40% 1155kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.4g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.53g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	71% 1.14g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	42% 7.17g	799% 136g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	70% 91g	130g per day for Men 19-50 years
Sugars	19.4% 14g	17% 12.3g	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	4.65% 3.37g	0% 0g	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	% 2.58g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.4g	g per day for Men 19-50 years
Fiber	23% 8.73g	111% 42g	38g per day for Men 19-50 years
Protein	68% 38g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Naan Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	258% 3.1mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	156% 2.02mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.3% 1.77mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	242% 3.14mg	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	101% 405μg	232% 929μg	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	4.85% 4.37mg	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	21% 3.14mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Naan Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	33.3% 333mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	796% 7.16mg	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	161% 13mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	359% 8.26mg	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	56.7% 397mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	201% 111μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	123% 1846mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Refrigerated Naan Bread vs Oil Roasted Sunflower Seeds:

• Refrigerated Commercially Prepared Plain Naan Bread has 2.4 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.4 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 15.6 times more Vitamin B5, 8.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 46 times more Vitamin E than Refrigerated Commercially Prepared Plain Naan Bread.

Comparing minerals per 14 ounces for Refrigerated Naan Bread vs Oil Roasted Sunflower Seeds:

• Refrigerated Commercially Prepared Plain Naan Bread has 155 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14 times more Copper, 1.3 times more Iron, 4.7 times more Magnesium, 4 times more Manganese, 11.4 times more Phosphorus, 3.9 times more Potassium, 2.8 times more Selenium and 6.4 times more Zinc than Refrigerated Commercially Prepared Plain Naan Bread.
• Both Refrigerated Commercially Prepared Plain Naan Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Refrigerated Commercially Prepared Plain Naan Bread has 3.5 times more Omega 3, 2.2 times more Carbohydrate and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Energy, 9.1 times more Fat, 5.1 times more Saturated Fat, 18.9 times more Omega 6, 4.8 times more Fiber and 2.1 times more Protein than Refrigerated Commercially Prepared Plain Naan Bread.
• Both Refrigerated Commercially Prepared Plain Naan Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars per 14 oz.
• Both Refrigerated Commercially Prepared Plain Naan Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.