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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Frozen Whole Wheat Paratha Bread	8%	36%	56%

Macro Nutrients

	Roasted Sunflower Seeds	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Energy	40% 1155kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	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	36.7% 47.8g	69.2% 90g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	NA	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	NA	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 3.47g	g per day for Men 19-50 years
Fiber	58% 22g	50% 19g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	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	345% 51.8mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Calcium	14% 139mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	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	94% 7.54mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	327% 2292mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	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	95% 10.5mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	1.8% 66.5g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.2 times more Vitamin B2, 3.8 times more Vitamin B3, 15.1 times more Vitamin B5, 10.1 times more Vitamin B6, 23.7 times more Vitamin B9, more Vitamin C and 19.3 times more Vitamin E than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• While Frozen Commercially Prepared Whole Wheat Paratha Bread contains 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Frozen Commercially Prepared Whole Wheat Paratha Bread have similar amounts of Vitamin B1 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.8 times more Calcium, 12.5 times more Copper, 2.4 times more Iron, 3.5 times more Magnesium, 2 times more Manganese, 9.6 times more Phosphorus, 6.1 times more Potassium, 11.2 times more Selenium and 6.5 times more Zinc than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• While Frozen Commercially Prepared Whole Wheat Paratha Bread contains 150.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Energy, 3.8 times more Fat, 13.6 times more Omega 6 and 3 times more Protein than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• While Frozen Commercially Prepared Whole Wheat Paratha Bread contains 1.9 times more Carbohydrate and 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Frozen Commercially Prepared Whole Wheat Paratha Bread have similar amounts of Saturated Fat, Omega 3 and Fiber per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.