Comparing Nutrients in 1 kilogram Sunflower Seeds VS Refrigerated Whole Wheat Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Refrigerated Whole Wheat Naan Bread	14%	21%	65%

Macro Nutrients

	Sunflower Seeds	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Energy	201% 5840kcal	99% 2860kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	91% 29g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	72% 12.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	355% 462g	130g per day for Men 19-50 years
Sugars	36% 26g	47% 34g	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% 8g	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	% 6g	g per day for Men 19-50 years
Sucrose	% 25g	% 0g	g per day for Men 19-50 years
Fiber	226% 86g	126% 48g	38g per day for Men 19-50 years
Protein	371% 208g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	224% 35.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	98% 1.28mg	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	40% 160μg	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	15.6% 14mg	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	2345% 352mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Calcium	78% 780mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	176% 1.58mg	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	609% 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	269% 1880mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	207% 114μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	311% 4670mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	9.43% 349g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 8.4 times more Vitamin B1, 2 times more Vitamin B2, 2.3 times more Vitamin B3, 10.5 times more Vitamin B6, 14.2 times more Vitamin B9, more Vitamin C and 26.6 times more Vitamin E than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Sunflower Seed Kernels have 1.3 times more Calcium, 11.4 times more Copper, 3 times more Iron, 4.8 times more Magnesium, 1.4 times more Manganese, 3.5 times more Phosphorus, 3.5 times more Potassium, 4.6 times more Selenium and 4 times more Zinc than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 51.9 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 2 times more Energy, 7.7 times more Fat, 1.5 times more Saturated Fat, 1.7 times more Omega 3, 18.9 times more Omega 6, 1.8 times more Fiber and 2 times more Protein than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 2.3 times more Carbohydrate and 1.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.