Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Plain Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Plain Chapati Bread	Recommended Dietary Allowance
Energy	29% 839kcal	14.5% 421kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	8.65% 2.77g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	8.45% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	5.3% 3.86g	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% 0g	1.06% 0.77g	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	% 1.05g	% 0.35g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 0.41g	g per day for Men 19-50 years
Fiber	39.5% 15g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	29.4% 0.38mg	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	83% 332μg	21.6% 86.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.73% 1.56mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	343% 51.5mg	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	12.3% 123mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	39.7% 0.36mg	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	76% 6.07mg	53.3% 4.27mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	77% 1.77mg	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	231% 1615mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	138% 76μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	38.6% 580mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	1.26% 46.8g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.4 times more Vitamin B2, 12 times more Vitamin B5, 2.9 times more Vitamin B6, 3.8 times more Vitamin B9 and 41.3 times more Vitamin E than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 1.7 times more Vitamin B1 and 1.6 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.

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

• Oil Roasted Sunflower Seed Kernels have 7.2 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 6.2 times more Phosphorus, 1.8 times more Potassium, 1.5 times more Selenium and 3.3 times more Zinc than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 136.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Commercially Prepared Plain Chapati Bread have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 2 times more Energy, 6.9 times more Fat, 3.6 times more Saturated Fat, 33.8 times more Omega 6, 2.2 times more Fiber and 1.8 times more Protein than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 1.6 times more Omega 3 and 2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Commercially Prepared Plain Chapati Bread have similar amounts of Sugars per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Commercially Prepared Plain Chapati Bread have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.