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

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Paratha Bread	8%	36%	56%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	44.6% 1294kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.4g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	72.3% 23g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	56% 9.55g	799% 136g	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	70% 91g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	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	1.9% 1.4g	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	% 1.4g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 6.95g	% 9.4g	g per day for Men 19-50 years
Fiber	100% 38g	111% 42g	38g per day for Men 19-50 years
Protein	45% 25.2g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Oil 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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	9.92% 39.7μg	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.92% 99mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	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	80% 6.4mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	68% 476mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	51.2% 28μg	564% 310μg	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	188% 20.7mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels contain 2.9 times more Vitamin B1, 3.7 times more Vitamin B2, 2.3 times more Vitamin B3, 14.9 times more Vitamin B5, 9.9 times more Vitamin B6, 23.4 times more Vitamin B9, more Vitamin C and 26.9 times more Vitamin E than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 14 oz.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 150.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.5 times more Calcium, 12.4 times more Copper, 2.7 times more Iron, 3.4 times more Magnesium, 2 times more Manganese, 9.5 times more Phosphorus, 3.5 times more Potassium, 11 times more Selenium and 6.4 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 2 times more Carbohydrate and 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 3.9 times more Fat, 14.2 times more Omega 6 and 3.2 times more Protein than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Saturated Fat, Omega 3 and Fiber per 14 oz.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.