Comparing Nutrients in 7 ounces Frozen Whole Wheat Chapati Bread VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Chapati Bread	11%	28%	61%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Frozen Whole Wheat Chapati Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20.5% 593kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.57g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.45g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 92g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	8% 5.8g	7.47% 5.4g	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	0.74% 0.54g	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	50.7% 19.2g	58% 22g	38g per day for Men 19-50 years
Protein	28% 15.6g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Chapati Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.15mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	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	22.3% 89.3μg	118% 470μg	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	3.1% 2.78mg	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	7.28% 1.1mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Chapati Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	404% 3.63mg	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	54.6% 4.37mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	151% 3.47mg	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	44.8% 314mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	96% 52.8μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	1.9% 70.3g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Whole Wheat Chapati Bread vs Roasted Sunflower Seeds:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 4.2 times more Vitamin B1 and 1.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 12.6 times more Vitamin B5, 2.9 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C and 47.5 times more Vitamin E than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Whole Wheat Chapati Bread vs Roasted Sunflower Seeds:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 99.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Calcium, 8 times more Copper, 1.7 times more Iron, 2.3 times more Magnesium, 7.3 times more Phosphorus, 4.3 times more Potassium, 3 times more Selenium and 3.4 times more Zinc than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 1.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 5.4 times more Fat, 1.6 times more Saturated Fat, 2.3 times more Omega 3, 45 times more Omega 6 and 2.5 times more Protein than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars and Fiber per 7 oz.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.