Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Frozen Whole Wheat Chapati Bread

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Frozen Whole Wheat Chapati Bread: 100g

Toasted Sunflower Seeds have 2.1 times more energy per 100g than Frozen Whole Wheat Chapati Bread. It has very high energy density when compared to other foods. Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread having high energy density.

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Frozen Whole Wheat Chapati Bread?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Frozen Whole Wheat Chapati Bread	11%	28%	61%

Macro Nutrients

	Toasted Sunflower Seeds	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	9.5% 9.23g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	10.4% 3.32g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.68% 9.98g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	NA	4.05% 2.94g	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	0.37% 0.27g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	14.7% 5.57g	25.6% 9.73g	38g per day for Men 19-50 years
Protein	15% 8.34g	14% 7.88g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	13% 0.16mg	37.6% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	21.6% 0.28mg	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% 115μg	11.3% 45μg	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	0.75% 0.68mg	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	NA	3.68% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.76% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	25.5% 0.23mg	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	41.3% 3.3mg	27.6% 2.2mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	13.4% 56mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	76.2% 1.75mg	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	80% 561mg	22.6% 159mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	NA	48.5% 26.7μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	20% 299mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	0.96% 35.5g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Frozen Whole Wheat Chapati Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Frozen Whole Wheat Chapati Bread?

Lets compare vitamin content per 300 calories of Toasted Sunflower Seeds vs Frozen Whole Wheat Chapati Bread:

• 300 calories of Toasted Sunflower Seeds have 6.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.6 times more Vitamin B9 than Frozen Whole Wheat Chapati Bread.
• While 300 kcal of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 2.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.3 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Toasted Sunflower Seeds vs Frozen Whole Wheat Chapati Bread:

• 300 calories of Toasted Sunflower Seeds have 3.9 times more Copper, 1.5 times more Iron, 3.5 times more Phosphorus, 1.2 times more Potassium and 1.7 times more Zinc than Frozen Whole Wheat Chapati Bread.
• While 300 kcal of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 1.7 times more Manganese and 205.6 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Frozen Whole Wheat Chapati Bread contain similar levels of Magnesium per 300 calories.
• 300 calories of Frozen Whole Wheat Chapati Bread lack sufficient amounts of Potassium
• Both Toasted Sunflower Seed Kernels no Salt as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have 3 times more Fat and 24.8 times more Omega 6 than Frozen Whole Wheat Chapati Bread.
• While 300 kcal of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 4.6 times more Carbohydrate and 1.7 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Frozen Whole Wheat Chapati Bread offer comparable quantities of Energy, Saturated Fat and Protein per 300 calories.
• 300 calories of Frozen Whole Wheat Chapati Bread provide inadequate amounts of Omega 6
• Both Toasted Sunflower Seed Kernels no Salt as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread provide inadequate amounts of Omega 3 in 300 calories.