Comparing Nutrients in 7 ounces Plain Chapati Bread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Plain Chapati Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	20.3% 589kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	15.2% 14.8g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	12% 3.88g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.8% 92g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	7.17% 5.2g	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	1.48% 1.07g	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	% 0.58g	% 4.96g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	45% 17g	38g per day for Men 19-50 years
Protein	40% 22.3g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.5mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.2% 0.54mg	205% 2.67mg	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	30.3% 121μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.6% 1.75mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.5% 185mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	397% 3.57mg	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	74.7% 5.97mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	168% 3.87mg	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	52% 365mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	194% 107μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	54% 812mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Plain Chapati Bread vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B5, 5 times more Vitamin B6, 3.7 times more Vitamin B9 and 40 times more Vitamin E than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 7 oz.

Comparing minerals per 7 ounces for Plain Chapati Bread vs Sunflower Seeds:

• Commercially Prepared Plain Chapati Bread has 45.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.1 times more Copper, 1.7 times more Iron, 5.2 times more Magnesium, 1.6 times more Manganese, 3.6 times more Phosphorus, 2.4 times more Potassium and 3.2 times more Zinc than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Dried Sunflower Seed Kernels have similar amounts of Calcium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Commercially Prepared Plain Chapati Bread has 2.2 times more Omega 3 and 2.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Energy, 6.9 times more Fat, 2.3 times more Saturated Fat, 22.8 times more Omega 6, 1.8 times more Fiber and 1.8 times more Protein than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Dried Sunflower Seed Kernels have similar amounts of Sugars per 7 oz.
• Both Commercially Prepared Plain Chapati Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.