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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Frozen Whole Wheat Chapati Bread	11%	28%	61%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Energy	40.5% 1175kcal	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	44% 14g	20.5% 6.57g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	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	35% 45.4g	70.4% 92g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	% 0.6g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 0.79g	g per day for Men 19-50 years
Fiber	55.4% 21g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	71% 40g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Calcium	17.3% 173mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	96% 52.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	1.9% 70.3g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Vitamin B2, 12.4 times more Vitamin B5, 2.8 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C and 66.1 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 1.4 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have similar amounts of Vitamin B3 and Vitamin K per 7 oz.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Frozen Whole Wheat Chapati Bread:

• Oil Roasted Sunflower Seed Kernels have 2.4 times more Calcium, 7.9 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 7.2 times more Phosphorus, 2.5 times more Potassium, 2.9 times more Selenium and 3.4 times more Zinc than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• While Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 99.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted 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:

• Oil Roasted Sunflower Seed Kernels have 2 times more Energy, 5.6 times more Fat, 2.1 times more Saturated Fat, 2.7 times more Omega 3, 46.9 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 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have similar amounts of Sugars and Fiber per 7 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.