Comparing Nutrients in 5 ounces Plain Chapati Bread VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Plain Chapati Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14.5% 421kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	8.65% 2.77g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	8.45% 1.44g	312% 53g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	22.5% 29g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	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	1.06% 0.77g	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 0.41g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	43% 16.3g	38g per day for Men 19-50 years
Protein	28.5% 16g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati 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	65% 0.78mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.4% 0.38mg	87.8% 1.14mg	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	21.6% 86.5μg	84.3% 337μg	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	2.2% 2mg	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	8.3% 1.25mg	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

	Plain Chapati Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 132mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	289% 2.6mg	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	53.3% 4.27mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	130% 3mg	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	37.3% 261mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	138% 76μg	NA	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.23mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	1.26% 46.8g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Chapati Bread VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Plain Chapati Bread versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Plain Chapati Bread vs Toasted Sunflower Seeds:

• 5 ounces of Plain Chapati Bread have 1.7 times more Vitamin B1 and 1.6 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 12.2 times more Vitamin B5, 3 times more Vitamin B6 and 3.9 times more Vitamin B9 than Commercially Prepared Plain Chapati Bread.

Comparing minerals per 5 ounces for Plain Chapati Bread vs Toasted Sunflower Seeds:

• 5 ounces of Plain Chapati Bread have 1.6 times more Calcium and 136.3 times more Sodium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 7.3 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium, 1.7 times more Manganese, 6.3 times more Phosphorus, 1.8 times more Potassium and 3.4 times more Zinc than Commercially Prepared Plain Chapati Bread.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Plain Chapati Bread have 1.7 times more Omega 3 and 2.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 7.6 times more Fat, 3 times more Saturated Fat, 36.9 times more Omega 6, 2.3 times more Fiber and 1.5 times more Protein than Commercially Prepared Plain Chapati Bread.