Comparing Nutrients in 1 kilogram Plain Chapati Bread VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Plain Chapati Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	102% 2970kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	77% 74.5g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	61% 19.5g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	82.5% 1.32g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	357% 464g	176% 229g	130g per day for Men 19-50 years
Sugars	37.5% 27g	43% 31g	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	7.45% 5.4g	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	% 2.5g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 2.9g	% 23.7g	g per day for Men 19-50 years
Fiber	129% 49g	279% 106g	38g per day for Men 19-50 years
Protein	201% 113g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	458% 5.5mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	424% 67.8mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	609% 7.9mg	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	153% 610μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	12.2% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	58.7% 8.8mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	93% 930mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	280% 2.52mg	2004% 18mg	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	376% 30mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	544% 12.5mg	904% 21mg	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	263% 1840mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	78.2% 2660mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	976% 537μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	273% 4090mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	474% 52mg	11mg per day for Men 19-50 years
Water	8.9% 330g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Plain Chapati Bread vs Oil Roasted Sunflower Seeds:

• Commercially Prepared Plain Chapati Bread has 1.7 times more Vitamin B1 and 1.6 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B2, 12 times more Vitamin B5, 2.9 times more Vitamin B6, 3.8 times more Vitamin B9 and 41.3 times more Vitamin E than Commercially Prepared Plain Chapati Bread.

Comparing minerals per 1 kilogram for Plain Chapati Bread vs Oil Roasted Sunflower Seeds:

• Commercially Prepared Plain Chapati Bread has 136.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.2 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 6.2 times more Phosphorus, 1.8 times more Potassium, 1.5 times more Selenium and 3.3 times more Zinc than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Commercially Prepared Plain Chapati Bread has 1.6 times more Omega 3 and 2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Energy, 6.9 times more Fat, 3.6 times more Saturated Fat, 33.8 times more Omega 6, 2.2 times more Fiber and 1.8 times more Protein than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars per 1 kg.
• Both Commercially Prepared Plain Chapati Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.