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

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Chapati Bread	11%	28%	61%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Frozen Whole Wheat Chapati Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14.6% 424kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.08% 1.03g	312% 53g	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	22.5% 29g	130g per day for Men 19-50 years
Sugars	5.73% 4.15g	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	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	NA	g per day for Men 19-50 years
Fiber	36% 13.7g	43% 16.3g	38g per day for Men 19-50 years
Protein	20% 11g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Chapati Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.53mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	16% 63.8μg	84.3% 337μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Chapati Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.1% 51mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	39% 3.1mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	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	32% 224mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	NA	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	1.36% 50.2g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Wheat Chapati Bread VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Whole Wheat 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 Frozen Whole Wheat Chapati Bread vs Toasted Sunflower Seeds:

• 5 ounces of Frozen Whole Wheat Chapati Bread have 1.4 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B2, 12.6 times more Vitamin B5, 2.9 times more Vitamin B6 and 5.3 times more Vitamin B9 than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Whole Wheat Chapati Bread and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per five ounces.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Frozen Whole Wheat Chapati Bread have 99.3 times more Sodium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 8 times more Copper, 3.1 times more Iron, 2.3 times more Magnesium, 7.3 times more Phosphorus, 2.5 times more Potassium and 3.4 times more Zinc than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Whole Wheat Chapati Bread and Toasted Sunflower Seeds contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Whole Wheat Chapati Bread have 2.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 6.2 times more Fat, 1.8 times more Saturated Fat, 2.6 times more Omega 3, 51.3 times more Omega 6 and 2.2 times more Protein than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Whole Wheat Chapati Bread and Toasted Sunflower Seeds offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Whole Wheat Chapati Bread provide inadequate amounts of Omega 3