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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Frozen Whole Wheat Chapati Bread	11%	28%	61%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Energy	93% 2685kcal	46.8% 1356kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	47% 15g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	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	80% 104g	161% 209g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	0% 0g	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	% 3.36g	% 1.36g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 1.8g	g per day for Men 19-50 years
Fiber	127% 48g	116% 44g	38g per day for Men 19-50 years
Protein	162% 91g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	51% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Calcium	39.5% 395mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	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	243% 19.4mg	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	102% 717mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	219% 121μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	63.5% 7mg	11mg per day for Men 19-50 years
Water	0.19% 7g	4.34% 161g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Vitamin B2, 12.4 times more Vitamin B5, 2.8 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C and 66.1 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 1.4 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have similar amounts of Vitamin B3 and Vitamin K per 1 lb.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Frozen Whole Wheat Chapati Bread:

• Oil Roasted Sunflower Seed Kernels have 2.4 times more Calcium, 7.9 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 7.2 times more Phosphorus, 2.5 times more Potassium, 2.9 times more Selenium and 3.4 times more Zinc than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• While Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 99.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted 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:

• Oil Roasted Sunflower Seed Kernels have 2 times more Energy, 5.6 times more Fat, 2.1 times more Saturated Fat, 2.7 times more Omega 3, 46.9 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 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have similar amounts of Sugars and Fiber per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.