Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Plain Chapati Bread

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Plain Chapati Bread: 101g

Oil Roasted Sunflower Seeds have 2 times more energy per 100g than Plain Chapati Bread. It has very high energy density when compared to other foods. Commercially Prepared Plain Chapati Bread having high energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Plain Chapati Bread?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Plain Chapati Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	7.76% 7.53g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	36% 47g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	3.8% 2.75g	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	0.75% 0.55g	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	% 0.38g	% 0.25g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0.29g	g per day for Men 19-50 years
Fiber	14% 5.37g	13% 4.95g	38g per day for Men 19-50 years
Protein	18% 10g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	43% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	21% 0.27mg	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	29.6% 119μg	15.4% 61.6μg	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	0.62% 0.56mg	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	123% 18.4mg	5.93% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	4.4% 44mg	9.4% 94mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	28.3% 0.25mg	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	27% 2.17mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	15% 62.6mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	55% 1.26mg	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	82.5% 577mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	7.9% 269mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	99% 54.2μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.9% 33.3g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Plain Chapati Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Plain Chapati Bread?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Plain Chapati Bread:

• 300 calories of Oil Roasted Sunflower Seeds have 6 times more Vitamin B5, 1.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 20.7 times more Vitamin E than Plain Chapati Bread.
• While 300 kcal of Commercially Prepared Plain Chapati Bread contain 3.4 times more Vitamin B1, 1.4 times more Vitamin B2 and 3.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Plain Chapati Bread have insufficient amounts of Vitamin E

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Plain Chapati Bread:

• 300 calories of Oil Roasted Sunflower Seeds have 3.6 times more Copper, 3.1 times more Phosphorus and 1.7 times more Zinc than Plain Chapati Bread.
• While 300 kcal of Commercially Prepared Plain Chapati Bread contain 2.1 times more Calcium, 1.4 times more Iron, 1.4 times more Selenium and 271.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Plain Chapati Bread contain similar levels of Magnesium, Manganese and Potassium per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 3.5 times more Fat, 1.8 times more Saturated Fat and 16.9 times more Omega 6 than Plain Chapati Bread.
• While 300 kcal of Commercially Prepared Plain Chapati Bread contain 3.2 times more Omega 3 and 4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Plain Chapati Bread offer comparable quantities of Energy, Fiber and Protein per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3