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

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Chapati Bread	11%	28%	61%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Frozen Whole Wheat Chapati Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20.5% 593kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.57g	37% 12g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.45g	436% 74g	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	31.4% 41g	130g per day for Men 19-50 years
Sugars	8% 5.8g	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	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	60% 23g	38g per day for Men 19-50 years
Protein	28% 15.6g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Chapati Bread	Toasted 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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.15mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	280% 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% 472μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Chapati Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	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	54.6% 4.37mg	169% 13.5mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	96% 52.8μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	1.9% 70.3g	0.054% 2g	3700g per day for Men 19-50 years

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

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 1.4 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B2, 12.6 times more Vitamin B5, 2.9 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin C than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 7 oz.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Toasted 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 Toasted Sunflower Seeds:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 99.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 8 times more Copper, 3.1 times more Iron, 2.3 times more Magnesium, 7.3 times more Phosphorus, 2.5 times more Potassium 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 Toasted 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 2.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 6.2 times more Fat, 1.8 times more Saturated Fat, 2.6 times more Omega 3, 51.3 times more Omega 6 and 2.2 times more Protein than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread and Toasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 7 oz.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.