Comparing Nutrients in 100 grams Plain Chapati Bread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Plain Chapati Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.2% 297kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	7.7% 7.45g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	136% 23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.7% 46.4g	15.4% 20g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	3.6% 2.62g	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	0.74% 0.54g	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	% 0.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	% 2.5g	g per day for Men 19-50 years
Fiber	13% 4.9g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	20% 11.3g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	103% 1.35mg	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	15.3% 61μg	56.8% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.87% 0.88mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.3% 93mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	200% 1.8mg	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	37.6% 3mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	54.4% 1.25mg	84.8% 1.95mg	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	26.3% 184mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	98% 53.7μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	27.3% 409mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.89% 33g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Plain Chapati Bread vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B5, 5 times more Vitamin B6, 3.7 times more Vitamin B9 and 40 times more Vitamin E than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 100 g.

Comparing minerals per 100 grams for Plain Chapati Bread vs Sunflower Seeds:

• Commercially Prepared Plain Chapati Bread has 45.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.1 times more Copper, 1.7 times more Iron, 5.2 times more Magnesium, 1.6 times more Manganese, 3.6 times more Phosphorus, 2.4 times more Potassium and 3.2 times more Zinc than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Dried Sunflower Seed Kernels have similar amounts of Calcium and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Commercially Prepared Plain Chapati Bread has 2.2 times more Omega 3 and 2.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Energy, 6.9 times more Fat, 2.3 times more Saturated Fat, 22.8 times more Omega 6, 1.8 times more Fiber and 1.8 times more Protein than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Dried Sunflower Seed Kernels have similar amounts of Sugars per 100 g.
• Both Commercially Prepared Plain Chapati Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 100 g.