Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Refrigerated Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Refrigerated Naan Bread	13%	17%	70%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Refrigerated Naan Bread	Recommended Dietary Allowance
Energy	20.4% 592kcal	10% 291kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	5.82% 5.65g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	38.8% 50.4g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	4.9% 3.55g	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	1.17% 0.85g	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	% 0.74g	% 0.65g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 0g	g per day for Men 19-50 years
Fiber	28% 10.6g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	36% 20g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Refrigerated Naan Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	36.5% 5.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	7.3% 0.095mg	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	58.5% 234μg	25.5% 102μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.22% 1.1mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	5.27% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Refrigerated Naan Bread	Recommended Dietary Allowance
Calcium	8.7% 87mg	8.4% 84mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	14.3% 0.13mg	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	53.5% 4.3mg	40.6% 3.25mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	22.3% 0.51mg	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	163% 1139mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	3.68% 125mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	50.7% 28μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	31% 465mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	7.36% 0.81mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.88% 32.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Refrigerated Naan Bread per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Sunflower Seeds versus 100 g of Refrigerated Naan Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Refrigerated Naan Bread:

• 100 grams of Oil Roasted Sunflower Seeds have 15.6 times more Vitamin B5, 8.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 46 times more Vitamin E than Refrigerated Naan Bread.
• While 100 g of Refrigerated Commercially Prepared Plain Naan Bread contain 2.4 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.4 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Refrigerated Naan Bread:

• 100 grams of Oil Roasted Sunflower Seeds have 14 times more Copper, 1.3 times more Iron, 4.7 times more Magnesium, 4 times more Manganese, 11.4 times more Phosphorus, 3.9 times more Potassium, 2.8 times more Selenium and 6.4 times more Zinc than Refrigerated Naan Bread.
• While 100 g of Refrigerated Commercially Prepared Plain Naan Bread contain 155 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Refrigerated Naan Bread contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 2 times more Energy, 9.1 times more Fat, 5.1 times more Saturated Fat, 18.9 times more Omega 6, 4.8 times more Fiber and 2.1 times more Protein than Refrigerated Naan Bread.
• While 100 g of Refrigerated Commercially Prepared Plain Naan Bread contain 3.5 times more Omega 3 and 2.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Refrigerated Naan Bread offer comparable quantities of Sugars per 100 grams.