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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Refrigerated Whole Wheat Naan Bread	14%	21%	65%

Macro Nutrients

	Roasted Sunflower Seeds	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Energy	79.7% 2310kcal	39% 1135kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	27.4% 26.6g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	36% 11.5g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	28.5% 4.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	141% 183g	130g per day for Men 19-50 years
Sugars	15% 11g	18.6% 13.5g	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	4.38% 3.18g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	116% 44g	50% 19g	38g per day for Men 19-50 years
Protein	137% 76.7g	72.3% 40.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	58.2% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	39% 0.51mg	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	235% 941μg	16% 63.5μg	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	691% 104mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Calcium	27.8% 278mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	69.7% 0.63mg	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	189% 15mg	86% 6.87mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	242% 5.56mg	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	655% 4584mg	107% 746mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	82.3% 45.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	124% 1853mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	44.7% 4.92mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	3.74% 139g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B2, 2 times more Vitamin B3, 6.3 times more Vitamin B6, 14.8 times more Vitamin B9, more Vitamin C and 19.8 times more Vitamin E than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 1.7 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Vitamin K per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 11.6 times more Copper, 2.2 times more Iron, 1.9 times more Magnesium, 1.5 times more Manganese, 6.1 times more Phosphorus, 4.6 times more Potassium, 7 times more Selenium and 4.3 times more Zinc than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 155.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Energy, 7.4 times more Fat, 1.8 times more Saturated Fat, 2 times more Omega 3, 26.8 times more Omega 6, 2.3 times more Fiber and 1.9 times more Protein than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 1.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Sugars per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.