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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Roasted Sunflower Seeds	Plain Chapati Bread	Recommended Dietary Allowance
Energy	201% 5820kcal	102% 2970kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	77% 74.5g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	61% 19.5g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	82.5% 1.32g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	59.6% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	357% 464g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	37.5% 27g	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	7.45% 5.4g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.9g	g per day for Men 19-50 years
Fiber	292% 111g	129% 49g	38g per day for Men 19-50 years
Protein	345% 193g	201% 113g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	458% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	424% 67.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	208% 2.7mg	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	593% 2370μg	153% 610μg	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	1740% 261mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	70% 700mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	280% 2.52mg	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	475% 38mg	376% 30mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	544% 12.5mg	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	1650% 11550mg	263% 1840mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	78.2% 2660mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	976% 537μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	273% 4090mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	8.9% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Plain Chapati Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Plain Chapati Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Sunflower Seeds has 1.2 times more Vitamin B2, 12.1 times more Vitamin B5, 3 times more Vitamin B6, 3.9 times more Vitamin B9 and 29.7 times more Vitamin E than Plain Chapati Bread.
• While 1 kg of Commercially Prepared Plain Chapati Bread contains 5.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Plain Chapati Bread provide similar amounts of Vitamin B3 per one kilogram.

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

• 1 kilogram of Roasted Sunflower Seeds has 7.3 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 1.7 times more Manganese, 6.3 times more Phosphorus, 3.2 times more Potassium, 1.5 times more Selenium and 3.4 times more Zinc than Plain Chapati Bread.
• While 1 kg of Commercially Prepared Plain Chapati Bread contains 1.3 times more Calcium and 136.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 2 times more Energy, 6.7 times more Fat, 2.7 times more Saturated Fat, 32.4 times more Omega 6, 2.3 times more Fiber and 1.7 times more Protein than Plain Chapati Bread.
• While 1 kg of Commercially Prepared Plain Chapati Bread contains 1.9 times more Omega 3 and 1.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Plain Chapati Bread offer comparable quantities of Sugars per one kilogram.