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

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Paratha Bread	8%	36%	56%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	16% 462kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	19.3% 18.7g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	26% 8.26g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	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	49.4% 64.3g	22% 28.3g	130g per day for Men 19-50 years
Sugars	8.1% 5.9g	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	0.68% 0.5g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	% 3.54g	g per day for Men 19-50 years
Fiber	36% 13.6g	32% 12g	38g per day for Men 19-50 years
Protein	16% 9g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha 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	13% 0.16mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.2% 2.6mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	3.54% 14μg	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	12.8% 1.9mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	28.5% 2.3mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	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	24.3% 170mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	18.3% 10μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	42.7% 641mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	1.3% 47.5g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Frozen Commercially Prepared Whole Wheat Paratha Bread has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.5 times more Vitamin B1, 4.7 times more Vitamin B2, 4.6 times more Vitamin B3, 2.4 times more Vitamin B5, 16.8 times more Vitamin B6, 22.7 times more Vitamin B9, more Vitamin C and 26.1 times more Vitamin E than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha 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 Paratha Bread vs Sunflower Seeds:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 50.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.1 times more Calcium, 12.3 times more Copper, 3.3 times more Iron, 8.8 times more Magnesium, 1.9 times more Manganese, 5.5 times more Phosphorus, 4.6 times more Potassium, 7.5 times more Selenium and 6.1 times more Zinc than Frozen Commercially Prepared Whole Wheat Paratha Bread.

Comparison of macro-nutrients per 5 ounces:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 1.3 times more Saturated Fat, 2.3 times more Carbohydrate and 1.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 3.9 times more Fat, 9.6 times more Omega 6 and 3.3 times more Protein than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 5 oz.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.