Comparing Nutrients in 7 ounces Refrigerated Whole Wheat Naan Bread VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Whole Wheat Naan Bread	14%	21%	65%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Refrigerated Whole Wheat Naan Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19.6% 568kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	18% 5.77g	37% 12g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	31.4% 41g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	2.2% 1.6g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	60% 23g	38g per day for Men 19-50 years
Protein	36% 20.2g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Whole Wheat Naan Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	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	44.4% 7.1mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	7.94% 31.8μg	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	17.5% 2.6mg	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

	Refrigerated Whole Wheat Naan Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.7% 117mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	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	43% 3.43mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	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	53.3% 373mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	NA	55μg per day for Men 19-50 years
Sodium	61.8% 927mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	1.87% 69.3g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Refrigerated Whole Wheat Naan Bread VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Refrigerated Whole Wheat Naan 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 Refrigerated Whole Wheat Naan Bread vs Toasted Sunflower Seeds:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 6.3 times more Vitamin B6 and 14.9 times more Vitamin B9 than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Whole Wheat Naan Bread and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per seven ounces.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Refrigerated Whole Wheat Naan Bread vs Toasted Sunflower Seeds:

• 7 ounces of Refrigerated Whole Wheat Naan Bread have 155.7 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 11.6 times more Copper, 3.9 times more Iron, 1.9 times more Magnesium, 1.5 times more Manganese, 6.2 times more Phosphorus, 2.7 times more Potassium and 4.3 times more Zinc than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Whole Wheat Naan Bread and Toasted Sunflower Seeds contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Refrigerated Whole Wheat Naan Bread have 2.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Energy, 8.5 times more Fat, 2 times more Saturated Fat, 2.3 times more Omega 3, 30.6 times more Omega 6, 2.4 times more Fiber and 1.7 times more Protein than Refrigerated Commercially Prepared Whole Wheat Naan Bread.