Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Refrigerated Whole Wheat Naan Bread

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Refrigerated Whole Wheat Naan Bread: 105g

Roasted Sunflower Seeds have 2 times more energy per 100g than Refrigerated Whole Wheat Naan Bread. It has very high energy density when compared to other foods. Refrigerated Commercially Prepared Whole Wheat Naan Bread having high energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Refrigerated Whole Wheat Naan Bread?

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	7.25% 7.03g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	9.53% 3.05g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	7.54% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.36% 1.05mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	37.3% 48.5g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	4.9% 3.57g	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	1.16% 0.84g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15% 5.72g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.23% 2.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	10.3% 0.13mg	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	30.5% 122μg	4.2% 16.8μg	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	0.8% 0.72mg	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	89.7% 13.5mg	9.23% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	2.9% 3.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Calcium	3.6% 36mg	6.2% 62mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	18.4% 0.17mg	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	24.5% 1.96mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	17% 71.3mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	64% 1.47mg	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	85% 595mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	21.7% 12μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.99% 36.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Refrigerated Whole Wheat Naan Bread:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.1 times more Vitamin B6, 7.3 times more Vitamin B9 and 9.7 times more Vitamin E than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 3.4 times more Vitamin B1 and 1.5 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Vitamin B3 per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Refrigerated Whole Wheat Naan Bread:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.7 times more Copper, 3 times more Phosphorus, 2.3 times more Potassium, 3.4 times more Selenium and 2.1 times more Zinc than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 1.7 times more Calcium, 1.4 times more Manganese and 316.8 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Iron and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.7 times more Fat and 13.2 times more Omega 6 than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 3.9 times more Carbohydrate and 2.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Energy, Saturated Fat, Fiber and Protein per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.