Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Refrigerated Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Refrigerated Naan Bread	13%	17%	70%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Refrigerated Naan Bread	Recommended Dietary Allowance
Energy	204% 5920kcal	100% 2910kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	58.2% 56.5g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	179% 2.86g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	388% 504g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	% 6.5g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 0g	g per day for Men 19-50 years
Fiber	279% 106g	58% 22g	38g per day for Men 19-50 years
Protein	358% 201g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Refrigerated Naan Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	650% 7.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	392% 5.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	365% 58.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Refrigerated Naan Bread	Recommended Dietary Allowance
Calcium	87% 870mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	2004% 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	535% 42.8mg	406% 32.5mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	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	1627% 11390mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	507% 279μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	310% 4650mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	8.8% 326g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Refrigerated Naan Bread per 1 kg

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

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 15.6 times more Vitamin B5, 8.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 46 times more Vitamin E than Refrigerated Naan Bread.
• While 1 kg of Refrigerated Commercially Prepared Plain Naan Bread contains 2.4 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.4 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 14 times more Copper, 1.3 times more Iron, 4.7 times more Magnesium, 4 times more Manganese, 11.4 times more Phosphorus, 3.9 times more Potassium, 2.8 times more Selenium and 6.4 times more Zinc than Refrigerated Naan Bread.
• While 1 kg of Refrigerated Commercially Prepared Plain Naan Bread contains 155 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Refrigerated Naan Bread contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2 times more Energy, 9.1 times more Fat, 5.1 times more Saturated Fat, 18.9 times more Omega 6, 4.8 times more Fiber and 2.1 times more Protein than Refrigerated Naan Bread.
• While 1 kg of Refrigerated Commercially Prepared Plain Naan Bread contains 3.5 times more Omega 3 and 2.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Refrigerated Naan Bread offer comparable quantities of Sugars per one kilogram.