Comparing Nutrients in 100 calories Plain Chapati BreadVS Sunflower Seeds

Weight per 100 calories

Plain Chapati Bread

33.7g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 2 times more energy per unit of mass than Commercially Prepared Plain Chapati Bread, which is very high in comparison to other foods. Plain Chapati Bread having high energy density.

Which food has more nutrients per 100 calories - Plain Chapati Bread or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Plain Chapati Bread

15%

23%

62%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Plain Chapati Breadvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.6%2.5g

Fat

9.1%8.8g

2.5 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.05%0.66g

Saturated Fat

2.4%0.76g

0.66 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.78%0.044g

Omega 3

0.64%0.01g

0.044 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2%0.34g

Omega 6

23.2%3.95g

0.34 gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12%15.6g

Carbohydrate

2.63%3.42g

15.6 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.26%0.92g

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.92 gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.25%0.18g

Fructose

≤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]

0.18 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.084g

Glucose

0.084 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.098g

Sucrose

%0.43g

0.098 gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.34%1.65g

Fiber

3.88%1.47g

1.65 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.76%3.8g

Protein

6.35%3.56g

3.8 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Plain Chapati Breadvs Sunflower Seeds

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

NA μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15.4%0.19mg

Vitamin B1

21%0.25mg

Thiamine

0.19 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.2%0.067mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.067 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.3%2.3mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

2.3 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.9%0.2mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.2 mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7%0.091mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.091 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.13%20.5μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

20.5 μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

0.27%0.24mg

Ascorbic acid

NA mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.98%0.3mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.3 mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Plain Chapati Breadvs Sunflower Seeds

3.13%31.3mg

Calcium

1.34%13.4mg

31.3 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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9.43%0.085mg

Copper

34.2%0.31mg

0.085 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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12.7%1mg

Iron

11.2%0.9mg

1 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.97%21mg

Magnesium

13.3%55.7mg

21 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18.3%0.42mg

Manganese

14.5%0.33mg

0.42 mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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8.85%62mg

Phosphorus

16%113mg

62 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.63%89.6mg

Potassium

3.25%110mg

89.6 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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33%18μg

Selenium

16.5%9.08μg

18 μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.2%138mg

Sodium

0.1%1.54mg

138 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.8%0.53mg

Zinc

7.8%0.86mg

0.53 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.3%11g

Water

0.022%0.81g

11 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Commercially Prepared Plain Chapati Bread has 1.6 times more Vitamin B3 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B1, 2.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 20.3 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 B2 and Vitamin B5 per 100 kcal.

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

Commercially Prepared Plain Chapati Bread has 2.3 times more Calcium, 1.3 times more Manganese, 2 times more Selenium and 89.4 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.6 times more Copper, 2.7 times more Magnesium, 1.8 times more Phosphorus and 1.6 times more Zinc than Commercially Prepared Plain Chapati Bread.
Both Commercially Prepared Plain Chapati Bread and Dried Sunflower Seed Kernels have similar amounts of Iron and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Commercially Prepared Plain Chapati Bread has 4.3 times more Omega 3, 4.6 times more Carbohydrate and 2 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.5 times more Fat and 11.6 times more Omega 6 than Commercially Prepared Plain Chapati Bread.
Both Commercially Prepared Plain Chapati Bread and Dried Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat, Fiber and Protein per 100 kcal.
Both Commercially Prepared Plain Chapati Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Plain Chapati BreadVS Refrigerated Naan BreadSunflower SeedsVS Refrigerated Naan BreadPlain Chapati BreadVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Plain Chapati BreadVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Plain Chapati Bread or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: