Comparing Nutrients in 14 ounces Frozen Whole Wheat Paratha Bread VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Paratha Bread	8%	36%	56%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	44.6% 1294kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	72.3% 23g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	56% 9.55g	765% 130g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 180g	73.5% 96g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	15% 11g	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	1.9% 1.4g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 6.95g	NA	g per day for Men 19-50 years
Fiber	100% 38g	116% 44g	38g per day for Men 19-50 years
Protein	45% 25.2g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	245% 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	9.92% 39.7μg	235% 941μg	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	35.7% 5.36mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.92% 99mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	807% 7.26mg	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	80% 6.4mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	364% 8.37mg	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	68% 476mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	51.2% 28μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	120% 1794mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	191% 21mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Whole Wheat Paratha Bread vs Roasted Sunflower Seeds:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Vitamin B2, 3.8 times more Vitamin B3, 15.1 times more Vitamin B5, 10.1 times more Vitamin B6, 23.7 times more Vitamin B9, more Vitamin C and 19.3 times more Vitamin E than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 14 oz.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Whole Wheat Paratha Bread vs Roasted Sunflower Seeds:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 150.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Calcium, 12.5 times more Copper, 2.4 times more Iron, 3.5 times more Magnesium, 2 times more Manganese, 9.6 times more Phosphorus, 6.1 times more Potassium, 11.2 times more Selenium and 6.5 times more Zinc than Frozen Commercially Prepared Whole Wheat Paratha Bread.

Comparison of macro-nutrients per 14 ounces:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 1.9 times more Carbohydrate and 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 3.8 times more Fat, 13.6 times more Omega 6 and 3 times more Protein than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Saturated Fat, Omega 3 and Fiber per 14 oz.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.