Comparing Nutrients in 100 grams 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	20% 584kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	9.5% 9.2g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	35.5% 46g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	4.04% 2.93g	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	0.37% 0.27g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0.4g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	25.5% 9.7g	38g per day for Men 19-50 years
Protein	37% 20.8g	14% 7.85g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	29% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	21.5% 0.28mg	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	56.8% 227μg	11.3% 45μg	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	1.56% 1.4mg	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	234% 35mg	3.67% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Calcium	7.8% 78mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	25.4% 0.23mg	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	65.6% 5.25mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	76% 1.75mg	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	94% 660mg	22.6% 158mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	48.4% 26.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.96% 35.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• 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 100 g.