Comparing Nutrients in 500 calories Frozen Whole Wheat Chapati Bread VS Toasted Sunflower Seeds

Weight per 500 calories

• Frozen Whole Wheat Chapati Bread: 167g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 2.1 times more energy per unit of mass than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread, which is very high in comparison to other foods. Frozen Whole Wheat Chapati Bread having high energy density.

Which food has more nutrients per 500 calories - Frozen Whole Wheat Chapati Bread or Toasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Frozen Whole Wheat Chapati Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.54g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	3.14% 0.05g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.3% 77g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	NA	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	0.62% 0.45g	NA	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.67g	NA	g per day for Men 19-50 years
Fiber	42.7% 16.2g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	23.4% 13g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Chapati Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.7% 0.75mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	50% 0.65mg	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	19% 75.3μg	48% 192μg	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% 0mg	1.26% 1.13mg	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	6.13% 0.92mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Chapati Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.02% 60.2mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	42.5% 0.38mg	165% 1.5mg	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	46% 3.68mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	22.3% 94mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	127% 2.92mg	74.2% 1.7mg	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	37.7% 264mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	9.64% 328mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	81% 44.5μg	NA	55μg per day for Men 19-50 years
Sodium	33.2% 498mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.58mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	1.6% 59.2g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Whole Wheat Chapati Bread vs Toasted Sunflower Seeds:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 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.
• While Toasted Sunflower Seed Kernels no Salt contain 6.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.6 times more Vitamin B9 than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Whole Wheat Chapati Bread vs Toasted Sunflower Seeds:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 1.3 times more Calcium, 1.7 times more Manganese and 205.6 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.9 times more Copper, 1.5 times more Iron, 3.5 times more Phosphorus and 1.7 times more Zinc than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 4.6 times more Carbohydrate and 1.7 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3 times more Fat and 24.8 times more Omega 6 than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat and Protein per 500 kcal.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.