Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Refrigerated Naan Bread

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Refrigerated Naan Bread: 172g

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

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Refrigerated Naan Bread	13%	17%	70%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Refrigerated Naan Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	7.48% 2.4g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	30.7% 0.49g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	66.7% 86.6g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	8.4% 6.1g	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	2% 1.46g	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	% 0.63g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 2g	% 0g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	9.95% 3.8g	38g per day for Men 19-50 years
Protein	30.3% 17g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Refrigerated Naan Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	67.4% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	62.7% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	15.3% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	12.6% 0.16mg	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	49.4% 198μg	44% 175μg	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	1.03% 0.93mg	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	205% 30.7mg	9.05% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Refrigerated Naan Bread	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	24.6% 0.22mg	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	45% 3.6mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	38.4% 0.88mg	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	137% 962mg	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	6.3% 215mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	87% 48μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	53.3% 799mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	1.5% 56g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 7.7 times more Vitamin B5, 4.1 times more Vitamin B6 and 22.6 times more Vitamin E than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 5 times more Vitamin B1, 3.7 times more Vitamin B2 and 2.9 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Refrigerated Commercially Prepared Plain Naan Bread have similar amounts of Vitamin B9 per 500 kcal.

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

• Oil Roasted Sunflower Seed Kernels have 6.9 times more Copper, 2.3 times more Magnesium, 2 times more Manganese, 5.6 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium and 3.2 times more Zinc than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 2 times more Calcium, 1.5 times more Iron and 315.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Sunflower Seed Kernels have 4.5 times more Fat, 2.5 times more Saturated Fat, 9.3 times more Omega 6 and 2.4 times more Fiber than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 7.2 times more Omega 3, 4.5 times more Carbohydrate and 2.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Refrigerated Commercially Prepared Plain Naan Bread have similar amounts of Energy and Protein per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Refrigerated Commercially Prepared Plain Naan Bread have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.