Comparing Nutrients in 5 ounces Refrigerated Whole Wheat Naan Bread VS 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	14% 405kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	13% 4.12g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.4% 65.5g	22% 28.3g	130g per day for Men 19-50 years
Sugars	6.65% 4.8g	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	1.56% 1.13g	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	% 0.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 3.54g	g per day for Men 19-50 years
Fiber	18% 6.8g	32% 12g	38g per day for Men 19-50 years
Protein	26% 14.5g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Whole Wheat Naan Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	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	31.7% 5.07mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	5.67% 22.7μg	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	12.5% 1.87mg	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

	Refrigerated Whole Wheat Naan Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	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	30.7% 2.45mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	38% 266mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	44% 662mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	1.34% 49.5g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Refrigerated Whole Wheat Naan Bread vs Sunflower Seeds:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.4 times more Vitamin B1, 2 times more Vitamin B2, 2.3 times more Vitamin B3, 10.5 times more Vitamin B6, 14.2 times more Vitamin B9, more Vitamin C and 26.6 times more Vitamin E than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan 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 Refrigerated Whole Wheat Naan Bread vs Sunflower Seeds:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 51.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 11.4 times more Copper, 3 times more Iron, 4.8 times more Magnesium, 1.4 times more Manganese, 3.5 times more Phosphorus, 3.5 times more Potassium, 4.6 times more Selenium and 4 times more Zinc than Refrigerated Commercially Prepared Whole Wheat Naan Bread.

Comparison of macro-nutrients per 5 ounces:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 2.3 times more Carbohydrate and 1.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Energy, 7.7 times more Fat, 1.5 times more Saturated Fat, 1.7 times more Omega 3, 18.9 times more Omega 6, 1.8 times more Fiber and 2 times more Protein than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.