Comparing Nutrients in 500 calories Refrigerated Whole Wheat Naan Bread VS Sunflower Seeds

Weight per 500 calories

• Refrigerated Whole Wheat Naan Bread: 175g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 2 times more energy per unit of mass than Refrigerated Commercially Prepared Whole Wheat Naan Bread, which is very high in comparison to other foods. Refrigerated Whole Wheat Naan Bread having high energy density.

Which food has more nutrients per 500 calories - Refrigerated Whole Wheat Naan Bread or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Whole Wheat Naan Bread	14%	21%	65%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Refrigerated Whole Wheat Naan Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	3.82% 0.061g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0.6% 1.75mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.8g	13% 17g	130g per day for Men 19-50 years
Sugars	8.2% 5.94g	3.1% 2.24g	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	1.93% 1.4g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 2.14g	g per day for Men 19-50 years
Fiber	22% 8.4g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	32% 18g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Whole Wheat Naan Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.39% 3.5μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.2% 0.31mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	88.6% 1.15mg	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	7% 28μg	48.6% 194μg	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	1.33% 1.2mg	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	15.4% 2.3mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Whole Wheat Naan Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.3% 103mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	171% 1.54mg	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	38% 3.02mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	72.6% 1.67mg	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	47% 329mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	9.5% 323mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	36.2% 20μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	54.4% 816mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	1.65% 61g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 4.1 times more Vitamin B1, 5.1 times more Vitamin B6, 6.9 times more Vitamin B9 and 13 times more Vitamin E than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 1.5 times more Calcium, 1.5 times more Manganese and 106 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.6 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 1.7 times more Phosphorus, 1.7 times more Potassium, 2.3 times more Selenium and 2 times more Zinc than Refrigerated Commercially Prepared Whole Wheat Naan Bread.

Comparison of macro-nutrients per 500 calories:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 1.3 times more Saturated Fat, 4.7 times more Carbohydrate and 2.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.8 times more Fat and 9.2 times more Omega 6 than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread and Dried Sunflower Seed Kernels have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.