Comparing Nutrients in 1 pound Sunflower Seeds VS Frozen Whole Wheat Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frozen Whole Wheat Chapati Bread	11%	28%	61%

Macro Nutrients

	Sunflower Seeds	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Energy	91% 2649kcal	46.8% 1356kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	47% 15g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	19.5% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	161% 209g	130g per day for Men 19-50 years
Sugars	16.4% 12g	18.3% 13.3g	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	1.7% 1.22g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 1.8g	g per day for Men 19-50 years
Fiber	103% 39g	116% 44g	38g per day for Men 19-50 years
Protein	168% 94g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	51% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	98% 1.27mg	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	257% 1030μg	51% 204μg	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	7.06% 6.35mg	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	1064% 160mg	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Calcium	35.4% 354mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	115% 1.04mg	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	298% 24mg	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	345% 7.92mg	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	428% 2994mg	102% 717mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	219% 121μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	63.5% 7mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	4.34% 161g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Frozen Whole Wheat Chapati Bread:

• Dried Sunflower Seed Kernels have 3.3 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 4.8 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C and 63.9 times more Vitamin E than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• While Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Frozen Whole Wheat Chapati Bread:

• Dried Sunflower Seed Kernels have 2.2 times more Calcium, 7.9 times more Copper, 2.4 times more Iron, 5.8 times more Magnesium, 4.2 times more Phosphorus, 3.3 times more Potassium, 2 times more Selenium and 3.2 times more Zinc than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• While Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 33.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 2 times more Energy, 5.6 times more Fat, 1.3 times more Saturated Fat, 2 times more Omega 3, 31.6 times more Omega 6 and 2.6 times more Protein than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• While Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 2.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have similar amounts of Sugars and Fiber per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.