Comparing Nutrients in 14 ounces Sunflower Seed Flour VS Frozen Whole Wheat Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Frozen Whole Wheat Chapati Bread	11%	28%	61%

Macro Nutrients

	Sunflower Seed Flour	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Energy	44.6% 1294kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	37.6% 36.5g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	41% 13g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	141% 183g	130g per day for Men 19-50 years
Sugars	NA	16% 11.6g	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	NA	1.48% 1.07g	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	NA	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	54.3% 20.6g	101% 38.5g	38g per day for Men 19-50 years
Protein	341% 191g	55.6% 31g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Frozen Whole Wheat Chapati Bread	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	1054% 12.6mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.2% 1.06mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	524% 26mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	85.5% 1.1mg	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	220% 881μg	44.7% 179μg	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	5.73% 5.16mg	0% 0mg	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	NA	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Calcium	45.2% 452mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	755% 6.8mg	101% 0.91mg	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	328% 26.3mg	109% 8.73mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	341% 7.84mg	301% 6.93mg	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	391% 2735mg	89.6% 627mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	420% 231μg	192% 106μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	55.6% 6.1mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Frozen Whole Wheat Chapati Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Flour versus 14 oz of Frozen Whole Wheat Chapati Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seed Flour vs Frozen Whole Wheat Chapati Bread:

• 14 ounces of Sunflower Seed Flour have 7.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 11.8 times more Vitamin B5, 2.7 times more Vitamin B6 and 4.9 times more Vitamin B9 than Frozen Whole Wheat Chapati Bread.
• Both Partially Defatted Sunflower Seed Flour as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Flour vs Frozen Whole Wheat Chapati Bread:

• 14 ounces of Sunflower Seed Flour have 3.2 times more Calcium, 7.5 times more Copper, 3 times more Iron, 6.2 times more Magnesium, 4.4 times more Phosphorus, 2.2 times more Selenium and 3.2 times more Zinc than Frozen Whole Wheat Chapati Bread.
• While 14 oz of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 2.9 times more Potassium and 99.3 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Frozen Whole Wheat Chapati Bread contain similar levels of Manganese per 14 ounces.
• 14 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Flour have 6.1 times more Protein than Frozen Whole Wheat Chapati Bread.
• While 14 oz of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 5.7 times more Fat, 24 times more Saturated Fat, 1.3 times more Carbohydrate and 1.9 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Frozen Whole Wheat Chapati Bread offer comparable quantities of Energy and Omega 6 per 14 ounces.
• Both Partially Defatted Sunflower Seed Flour as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread provide inadequate amounts of Omega 3 in 14 ounces.