Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Refrigerated Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Refrigerated Naan Bread	13%	17%	70%

Macro Nutrients

	Toasted Sunflower Seeds	Refrigerated Naan Bread	Recommended Dietary Allowance
Energy	30.3% 877kcal	14.2% 412kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	8.26% 8g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	25.3% 0.41g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	15% 2.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	55% 71.5g	130g per day for Men 19-50 years
Sugars	NA	6.94% 5.03g	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	NA	1.66% 1.2g	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	NA	% 0.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	43% 16.3g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	24.4% 13.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Refrigerated Naan Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	51.7% 8.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	10.4% 0.13mg	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	84.3% 337μg	36% 145μg	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	2.2% 2mg	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	NA	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Refrigerated Naan Bread	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	20.3% 0.18mg	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	121% 9.65mg	57.6% 4.6mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	31.7% 0.73mg	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	234% 1641mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	NA	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	1.25% 46.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Refrigerated Naan Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of Refrigerated Naan Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Toasted Sunflower Seeds have 15.9 times more Vitamin B5, 8.5 times more Vitamin B6 and 2.3 times more Vitamin B9 than Refrigerated Naan Bread.
• While 5 oz of Refrigerated Commercially Prepared Plain Naan Bread contain 2.4 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.4 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Refrigerated Naan Bread:

• 5 ounces of Toasted Sunflower Seeds have 14.2 times more Copper, 2.1 times more Iron, 4.8 times more Magnesium, 4.1 times more Manganese, 11.6 times more Phosphorus, 3.9 times more Potassium and 6.5 times more Zinc than Refrigerated Naan Bread.
• While 5 oz of Refrigerated Commercially Prepared Plain Naan Bread contain 1.5 times more Calcium and 155 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 2.1 times more Energy, 10.1 times more Fat, 4.3 times more Saturated Fat, 20.7 times more Omega 6, 5.2 times more Fiber and 1.8 times more Protein than Refrigerated Naan Bread.
• While 5 oz of Refrigerated Commercially Prepared Plain Naan Bread contain 3.6 times more Omega 3 and 2.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.