Comparing Nutrients in 100 grams Enriched White Pita Bread VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Enriched White Pita Bread	13%	4%	83%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Enriched White Pita Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.5% 275kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.7g	17.6% 23g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	4.3% 3.1g	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% 0g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	28% 10.6g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Enriched White Pita Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	61% 0.79mg	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	26.8% 107μg	58.5% 234μg	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	0% 0mg	1.22% 1.1mg	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	2% 0.3mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched White Pita Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.6% 86mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	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	32.8% 2.62mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	90% 2.08mg	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	14% 97mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	3.53% 120mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	49.3% 27μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	35.7% 536mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	7.64% 0.84mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.87% 32g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Enriched White Pita Bread vs Oil Roasted Sunflower Seeds:

• Enriched White Pita Bread has 1.9 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 17.5 times more Vitamin B5, 23.3 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C, 121.1 times more Vitamin E and 15.5 times more Vitamin K than Enriched White Pita Bread.
• Both Enriched White Pita Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.
• Both Enriched White Pita Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Enriched White Pita Bread vs Oil Roasted Sunflower Seeds:

• Enriched White Pita Bread has 178.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10.7 times more Copper, 1.6 times more Iron, 4.9 times more Magnesium, 4.3 times more Manganese, 11.7 times more Phosphorus, 4 times more Potassium, 2.9 times more Selenium and 6.2 times more Zinc than Enriched White Pita Bread.
• Both Enriched White Pita Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Enriched White Pita Bread has 2.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Energy, 42.8 times more Fat, 42.6 times more Saturated Fat, 3.4 times more Omega 3, 66.9 times more Omega 6, 2.4 times more Sugars, 4.8 times more Fiber and 2.2 times more Protein than Enriched White Pita Bread.
• Both Enriched White Pita Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.