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

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Whole Wheat Naan Bread	14%	21%	65%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Refrigerated Whole Wheat Naan Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	44.7% 1297kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	31.3% 30.4g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	41.2% 13g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	32.6% 5.54g	875% 149g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 210g	84% 109g	130g per day for Men 19-50 years
Sugars	21.3% 15.4g	17% 12.4g	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	5% 3.63g	NA	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	% 2.72g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	57.3% 21.8g	132% 50.3g	38g per day for Men 19-50 years
Protein	82.6% 46.3g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Whole Wheat Naan Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.5% 0.8mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16.2mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	281% 3.65mg	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	18% 72.6μg	269% 1075μg	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	0% 0mg	7.06% 6.35mg	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	40% 6mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Whole Wheat Naan Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26.8% 268mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	922% 8.3mg	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	98% 7.85mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	416% 9.57mg	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	122% 853mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	94% 51.7μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	141% 2118mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	51% 5.62mg	218% 24mg	11mg per day for Men 19-50 years
Water	4.28% 158g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 1.7 times more Vitamin B1 and 1.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 2 times more Vitamin B3, 6.3 times more Vitamin B6, 14.8 times more Vitamin B9, more Vitamin C and 19.8 times more Vitamin E than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 155.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.6 times more Copper, 2.2 times more Iron, 1.9 times more Magnesium, 1.5 times more Manganese, 6.1 times more Phosphorus, 4.6 times more Potassium, 7 times more Selenium and 4.3 times more Zinc than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 1.9 times more Carbohydrate and 1.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Energy, 7.4 times more Fat, 1.8 times more Saturated Fat, 2 times more Omega 3, 26.8 times more Omega 6, 2.3 times more Fiber and 1.9 times more Protein than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.