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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frozen Whole Wheat Chapati Bread	11%	28%	61%

Macro Nutrients

	Sunflower Seeds	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Energy	40% 1159kcal	20.5% 593kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	20.5% 6.57g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	8.5% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	70.4% 92g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	8% 5.8g	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	NA	0.74% 0.54g	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	NA	% 0.6g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 0.79g	g per day for Men 19-50 years
Fiber	45% 17g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	42.7% 0.56mg	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	113% 450μg	22.3% 89.3μg	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	3.1% 2.78mg	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	465% 69.8mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Calcium	15.5% 155mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	50.5% 0.45mg	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	130% 10.4mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	151% 3.47mg	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	187% 1310mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	96% 52.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	1.9% 70.3g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.3 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 4.8 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C and 63.9 times more Vitamin E than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• While Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Sunflower Seed Kernels have 2.2 times more Calcium, 7.9 times more Copper, 2.4 times more Iron, 5.8 times more Magnesium, 4.2 times more Phosphorus, 3.3 times more Potassium, 2 times more Selenium and 3.2 times more Zinc than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• While Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 33.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 2 times more Energy, 5.6 times more Fat, 1.3 times more Saturated Fat, 2 times more Omega 3, 31.6 times more Omega 6 and 2.6 times more Protein than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• While Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 2.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have similar amounts of Sugars and Fiber per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.