Comparing Nutrients in 500 calories Refrigerated Naan Bread VS Toasted Sunflower Seeds

Weight per 500 calories

• Refrigerated Naan Bread: 172g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 2.1 times more energy per unit of mass than Refrigerated Commercially Prepared Plain Naan Bread, which is very high in comparison to other foods. Refrigerated Naan Bread having high energy density.

Discover which food has more nutrients per 500 calories - Refrigerated Naan Bread or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Naan Bread	13%	17%	70%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Refrigerated Naan Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	7.48% 2.4g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	30.7% 0.49g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.6g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	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	2% 1.46g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.95% 3.8g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Naan Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.4% 0.88mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.7% 10mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.76mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	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	44% 175μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.26% 1.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.05% 1.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Naan Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.4% 144mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	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	70% 5.6mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	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	24.5% 172mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	6.3% 215mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	87% 48μg	NA	55μg per day for Men 19-50 years
Sodium	53.3% 799mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.022% 0.81g	3700g per day for Men 19-50 years

Refrigerated Naan Bread VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Refrigerated Naan Bread or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Refrigerated Naan Bread vs Toasted Sunflower Seeds:

• 500 calories of Refrigerated Naan Bread have 5.1 times more Vitamin B1, 3.8 times more Vitamin B2 and 3 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 7.5 times more Vitamin B5 and 4 times more Vitamin B6 than Refrigerated Commercially Prepared Plain Naan Bread.
• Both Refrigerated Naan Bread and Toasted Sunflower Seeds provide similar amounts of Vitamin B9 per 500 calories.

Comparing minerals per 500 calories for Refrigerated Naan Bread vs Toasted Sunflower Seeds:

• 500 calories of Refrigerated Naan Bread have 3.1 times more Calcium and 329.7 times more Sodium than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 6.7 times more Copper, 2.2 times more Magnesium, 1.9 times more Manganese, 5.4 times more Phosphorus, 1.8 times more Potassium and 3.1 times more Zinc than Refrigerated Commercially Prepared Plain Naan Bread.
• Both Refrigerated Naan Bread and Toasted Sunflower Seeds contain similar levels of Iron per 500 calories.
• 500 calories of Refrigerated Naan Bread lack sufficient amounts of Potassium
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Refrigerated Naan Bread have 7.7 times more Omega 3 and 5.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 4.7 times more Fat, 2 times more Saturated Fat, 9.7 times more Omega 6 and 2.5 times more Fiber than Refrigerated Commercially Prepared Plain Naan Bread.
• Both Refrigerated Naan Bread and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Refrigerated Naan Bread provide inadequate amounts of Fiber
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3