Comparing Nutrients in 1 kilogram Sunflower Seeds VS Refrigerated Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Refrigerated Naan Bread	13%	17%	70%

Macro Nutrients

	Sunflower Seeds	Refrigerated Naan Bread	Recommended Dietary Allowance
Energy	201% 5840kcal	100% 2910kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	58.2% 56.5g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	179% 2.86g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	388% 504g	130g per day for Men 19-50 years
Sugars	36% 26g	49% 35.5g	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	11.7% 8.5g	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	% 6.5g	g per day for Men 19-50 years
Sucrose	% 25g	% 0g	g per day for Men 19-50 years
Fiber	226% 86g	58% 22g	38g per day for Men 19-50 years
Protein	371% 208g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Refrigerated Naan Bread	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	650% 7.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	392% 5.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	365% 58.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	73% 0.95mg	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	568% 2270μg	255% 1020μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Refrigerated Naan Bread	Recommended Dietary Allowance
Calcium	78% 780mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	143% 1.3mg	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	656% 52.5mg	406% 32.5mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	223% 5.14mg	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	943% 6600mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	507% 279μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	310% 4650mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	8.8% 326g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Refrigerated Naan Bread:

• Dried Sunflower Seed Kernels have 1.9 times more Vitamin B1, 1.4 times more Vitamin B3, 2.5 times more Vitamin B5, 14.2 times more Vitamin B6, 2.2 times more Vitamin B9 and 44.5 times more Vitamin E than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 1.4 times more Vitamin B2 than Dried Sunflower Seed Kernels.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Refrigerated Naan Bread:

• Dried Sunflower Seed Kernels have 14 times more Copper, 1.6 times more Iron, 12 times more Magnesium, 3.8 times more Manganese, 6.6 times more Phosphorus, 5.2 times more Potassium, 1.9 times more Selenium and 6.2 times more Zinc than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 51.7 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Refrigerated Commercially Prepared Plain Naan Bread have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 2 times more Energy, 9.1 times more Fat, 3.2 times more Saturated Fat, 12.8 times more Omega 6, 3.9 times more Fiber and 2.2 times more Protein than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 4.8 times more Omega 3, 2.5 times more Carbohydrate and 1.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Refrigerated Commercially Prepared Plain Naan Bread have insufficient amounts of Glucose and Sucrose in 1 kg.