Comparing Nutrients in 14 ounces Refrigerated Whole Wheat Naan Bread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Whole Wheat Naan Bread	14%	21%	65%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Refrigerated Whole Wheat Naan Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	39% 1135kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.6g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	36% 11.5g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.85g	538% 91g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	61% 79.4g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	4.38% 3.18g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 9.92g	g per day for Men 19-50 years
Fiber	50% 19g	90% 34g	38g per day for Men 19-50 years
Protein	72.3% 40.5g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Whole Wheat Naan Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.2% 0.7mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	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	16% 63.5μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Whole Wheat Naan Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	23.4% 234mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	69.7% 0.63mg	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	86% 6.87mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	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	107% 746mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	82.3% 45.2μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	124% 1853mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	44.7% 4.92mg	180% 20mg	11mg per day for Men 19-50 years
Water	3.74% 139g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Refrigerated Whole Wheat Naan Bread vs Sunflower Seeds:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.4 times more Vitamin B1, 2 times more Vitamin B2, 2.3 times more Vitamin B3, 10.5 times more Vitamin B6, 14.2 times more Vitamin B9, more Vitamin C and 26.6 times more Vitamin E than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Refrigerated Whole Wheat Naan Bread vs Sunflower Seeds:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 51.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 11.4 times more Copper, 3 times more Iron, 4.8 times more Magnesium, 1.4 times more Manganese, 3.5 times more Phosphorus, 3.5 times more Potassium, 4.6 times more Selenium and 4 times more Zinc than Refrigerated Commercially Prepared Whole Wheat Naan Bread.

Comparison of macro-nutrients per 14 ounces:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 2.3 times more Carbohydrate and 1.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Energy, 7.7 times more Fat, 1.5 times more Saturated Fat, 1.7 times more Omega 3, 18.9 times more Omega 6, 1.8 times more Fiber and 2 times more Protein than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.