Comparing Nutrients in 5 ounces Frozen Whole Wheat Chapati Bread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Chapati Bread	11%	28%	61%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Frozen Whole Wheat Chapati Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	14.6% 424kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	6.08% 1.03g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	22% 28.3g	130g per day for Men 19-50 years
Sugars	5.73% 4.15g	5.12% 3.7g	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	0.53% 0.38g	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	% 0.43g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	% 3.54g	g per day for Men 19-50 years
Fiber	36% 13.7g	32% 12g	38g per day for Men 19-50 years
Protein	20% 11g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Chapati Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.53mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	147% 1.9mg	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	16% 63.8μg	80.4% 322μg	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	2.2% 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	5.2% 0.78mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Chapati Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.1% 51mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	283% 2.55mg	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	39% 3.1mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	120% 2.76mg	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	32% 224mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	1.36% 50.2g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Whole Wheat Chapati Bread vs Sunflower Seeds:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 4.8 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C and 63.9 times more Vitamin E than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Whole Wheat Chapati Bread vs Sunflower Seeds:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 33.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Calcium, 7.9 times more Copper, 2.4 times more Iron, 5.8 times more Magnesium, 4.2 times more Phosphorus, 3.3 times more Potassium, 2 times more Selenium and 3.2 times more Zinc than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread and Dried Sunflower Seed Kernels have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 2.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Energy, 5.6 times more Fat, 1.3 times more Saturated Fat, 2 times more Omega 3, 31.6 times more Omega 6 and 2.6 times more Protein than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread and Dried Sunflower Seed Kernels have similar amounts of Sugars and Fiber per 5 oz.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.