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

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Paratha Bread	8%	36%	56%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.3% 647kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	36% 11.6g	37% 12g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	28% 4.78g	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	69.2% 90g	31.4% 41g	130g per day for Men 19-50 years
Sugars	11.4% 8.24g	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	0.96% 0.69g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 3.47g	NA	g per day for Men 19-50 years
Fiber	50% 19g	60% 23g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha 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	18% 0.22mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	4.96% 20μg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	40% 3.2mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	34% 238mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	NA	55μg per day for Men 19-50 years
Sodium	59.8% 897mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	1.8% 66.5g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Wheat Paratha Bread VS Toasted Sunflower Seeds per 7 oz

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

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3 times more Vitamin B1, 3.8 times more Vitamin B2, 2.3 times more Vitamin B3, 15.2 times more Vitamin B5, 10.1 times more Vitamin B6 and 23.8 times more Vitamin B9 than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha 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 Frozen Whole Wheat Paratha Bread vs Toasted Sunflower Seeds:

• 7 ounces of Frozen Whole Wheat Paratha Bread have 150.7 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Calcium, 12.6 times more Copper, 4.2 times more Iron, 3.5 times more Magnesium, 2 times more Manganese, 9.7 times more Phosphorus, 3.5 times more Potassium and 6.5 times more Zinc than Frozen Commercially Prepared Whole Wheat Paratha Bread.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Whole Wheat Paratha Bread have 2.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 4.3 times more Fat, 15.5 times more Omega 6 and 2.7 times more Protein than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Whole Wheat Paratha Bread and Toasted Sunflower Seeds offer comparable quantities of Saturated Fat, Omega 3 and Fiber per seven ounces.