Comparing Nutrients in 7 ounces Plain Chapati Bread VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Plain Chapati Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20.3% 589kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	15.2% 14.8g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	12% 3.88g	37% 12g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	436% 74g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.8% 92g	31.4% 41g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	NA	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	NA	g per day for Men 19-50 years
Fiber	25.6% 9.72g	60% 23g	38g per day for Men 19-50 years
Protein	40% 22.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.5mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.2% 0.54mg	123% 1.6mg	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	118% 472μg	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	NA	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

	Plain Chapati Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.5% 185mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	194% 107μg	NA	55μg per day for Men 19-50 years
Sodium	54% 812mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Chapati Bread VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Plain Chapati Bread versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Plain Chapati Bread have 1.7 times more Vitamin B1 and 1.6 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 12.2 times more Vitamin B5, 3 times more Vitamin B6 and 3.9 times more Vitamin B9 than Commercially Prepared Plain Chapati Bread.

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

• 7 ounces of Plain Chapati Bread have 1.6 times more Calcium and 136.3 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 7.3 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium, 1.7 times more Manganese, 6.3 times more Phosphorus, 1.8 times more Potassium and 3.4 times more Zinc than Commercially Prepared Plain Chapati Bread.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plain Chapati Bread have 1.7 times more Omega 3 and 2.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 7.6 times more Fat, 3 times more Saturated Fat, 36.9 times more Omega 6, 2.3 times more Fiber and 1.5 times more Protein than Commercially Prepared Plain Chapati Bread.