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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frozen Whole Wheat Chapati Bread	11%	28%	61%

Macro Nutrients

	Sunflower Seeds	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Energy	80% 2318kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	37.6% 36.5g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	41% 13g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	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	61% 79.4g	141% 183g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	% 9.92g	% 1.6g	g per day for Men 19-50 years
Fiber	90% 34g	101% 38.5g	38g per day for Men 19-50 years
Protein	147% 82.5g	55.6% 31g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	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	225% 901μg	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	6.17% 5.56mg	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	931% 140mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Calcium	31% 310mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	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	260% 21mg	109% 8.73mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	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	374% 2619mg	89.6% 627mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	192% 106μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	55.6% 6.1mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	3.8% 141g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.3 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 4.8 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C and 63.9 times more Vitamin E than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• While Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Sunflower Seed Kernels have 2.2 times more Calcium, 7.9 times more Copper, 2.4 times more Iron, 5.8 times more Magnesium, 4.2 times more Phosphorus, 3.3 times more Potassium, 2 times more Selenium and 3.2 times more Zinc than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• While Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 33.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 2 times more Energy, 5.6 times more Fat, 1.3 times more Saturated Fat, 2 times more Omega 3, 31.6 times more Omega 6 and 2.6 times more Protein than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• While Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 2.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have similar amounts of Sugars and Fiber per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.