Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Frozen Whole Wheat Paratha Bread

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Frozen Whole Wheat Paratha Bread	8%	36%	56%

Macro Nutrients

	Sunflower Seed Butter	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Energy	42.2% 1224kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	28% 4.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	69.2% 90g	130g per day for Men 19-50 years
Sugars	29% 21g	11.4% 8.24g	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% 0g	0.96% 0.69g	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	% 0g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 21g	% 3.47g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	50% 19g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	12.2% 0.16mg	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	118% 470μg	4.96% 20μg	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	5.95% 5.36mg	0% 0mg	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	303% 45.4mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Calcium	12.7% 127mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	32% 0.29mg	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	102% 8.18mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	91% 2.1mg	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	189% 1322mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	59.8% 897mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	1.8% 66.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Frozen Whole Wheat Paratha Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seed Butter versus 7 oz of Frozen Whole Wheat Paratha Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seed Butter vs Frozen Whole Wheat Paratha Bread:

• 7 ounces of Sunflower Seed Butter have 2.1 times more Vitamin B2, 3.7 times more Vitamin B3, 2.5 times more Vitamin B5, 6.9 times more Vitamin B6, 23.7 times more Vitamin B9, more Vitamin C and 17 times more Vitamin E than Frozen Whole Wheat Paratha Bread.
• While 7 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 2.1 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• 7 ounces of Frozen Whole Wheat Paratha Bread have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Butter vs Frozen Whole Wheat Paratha Bread:

• 7 ounces of Sunflower Seed Butter have 2.6 times more Calcium, 10.9 times more Copper, 2.6 times more Iron, 8.4 times more Magnesium, 2 times more Manganese, 5.6 times more Phosphorus, 4.1 times more Potassium, 14.7 times more Selenium and 6 times more Zinc than Frozen Whole Wheat Paratha Bread.
• While 7 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 150.7 times more Sodium than Sunflower Seed Butter no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 1.9 times more Energy, 4.2 times more Fat, 4 times more Omega 6, 2.5 times more Sugars and 2.7 times more Protein than Frozen Whole Wheat Paratha Bread.
• While 7 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 1.4 times more Omega 3, 1.9 times more Carbohydrate and 1.7 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Frozen Whole Wheat Paratha Bread offer comparable quantities of Saturated Fat per seven ounces.