Comparing Nutrients in 300 calories Refrigerated Naan BreadVS Roasted Sunflower Seeds

Weight per 300 calories

Refrigerated Naan Bread

103g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 2 times more energy per unit of mass than Refrigerated Commercially Prepared Plain Naan Bread, which is very high in comparison to other foods. Refrigerated Naan Bread having high energy density.

Which food has more nutrients per 300 calories - Refrigerated Naan Bread or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Refrigerated Naan Bread

13%

17%

70%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Refrigerated Naan Breadvs Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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6%5.82g

Fat

26.5%25.7g

5.82 gvs25.7 g

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

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4.5%1.44g

Saturated Fat

8.4%2.7g

1.44 gvs2.7 g

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

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18.4%0.29g

Omega 3

2.22%0.036g

0.29 gvs0.036 g

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

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11%1.86g

Omega 6

99%17g

1.86 gvs17 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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40%52g

Carbohydrate

9.54%12.4g

52 gvs12.4 g

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

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5.05%3.66g

Sugars

1.94%1.4g

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

3.66 gvs1.4 g

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

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1.2%0.88g

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]

0.88 gvsNA g

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

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%0.67g

Glucose

0.67 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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5.97%2.27g

Fiber

15%5.72g

2.27 gvs5.72 g

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

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17.7%9.9g

Protein

17.8%9.96g

9.9 gvs9.96 g

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

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Vitamins

Refrigerated Naan Breadvs Roasted Sunflower Seeds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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67%0.8mg

Vitamin B1

4.55%0.055mg

Thiamine

0.8 mgvs0.055 mg

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

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40.4%0.53mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.53 mgvs0.13 mg

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

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37.6%6.02mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

6.02 mgvs3.63 mg

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

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9.18%0.46mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

0.46 mgvs3.63 mg

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

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7.53%0.098mg

Vitamin B6

32%0.41mg

Pyridoxine

0.098 mgvs0.41 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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26.3%105μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

105 μgvs122 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

0.8%0.72mg

Ascorbic acid

NA mgvs0.72 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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5.43%0.81mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

0.81 mgvs13.5 mg

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

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Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

NA μgvs1.4 μg

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

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Minerals

Refrigerated Naan Breadvs Roasted Sunflower Seeds

8.66%86.6mg

Calcium

3.6%36mg

86.6 mgvs36 mg

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

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14.8%0.13mg

Copper

105%0.94mg

0.13 mgvs0.94 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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42%3.35mg

Iron

24.5%1.96mg

3.35 mgvs1.96 mg

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

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6.63%28mg

Magnesium

16%66.5mg

28 mgvs66.5 mg

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

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23%0.53mg

Manganese

47.3%1.1mg

0.53 mgvs1.1 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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14.7%103mg

Phosphorus

85%595mg

103 mgvs595 mg

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

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3.8%129mg

Potassium

13%438mg

129 mgvs438 mg

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

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52.3%28.8μg

Selenium

74.3%41μg

28.8 μgvs41 μg

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

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32%479mg

Sodium

0.1%1.55mg

479 mgvs1.55 mg

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

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7.6%0.84mg

Zinc

24.8%2.73mg

0.84 mgvs2.73 mg

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

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0.91%33.6g

Water

0.017%0.62g

33.6 gvs0.62 g

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

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Lets compare vitamin content per 300 calories of Refrigerated Naan Bread vs Roasted Sunflower Seeds:

Refrigerated Commercially Prepared Plain Naan Bread has 14.7 times more Vitamin B1, 4.1 times more Vitamin B2 and 1.7 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 7.9 times more Vitamin B5, 4.2 times more Vitamin B6 and 16.5 times more Vitamin E than Refrigerated Commercially Prepared Plain Naan Bread.
Both Refrigerated Commercially Prepared Plain Naan Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Refrigerated Naan Bread vs Roasted Sunflower Seeds:

Refrigerated Commercially Prepared Plain Naan Bread has 2.4 times more Calcium, 1.7 times more Iron and 310 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 7.1 times more Copper, 2.4 times more Magnesium, 2.1 times more Manganese, 5.8 times more Phosphorus, 3.4 times more Potassium, 1.4 times more Selenium and 3.3 times more Zinc than Refrigerated Commercially Prepared Plain Naan Bread.

Comparison of macro-nutrients per 300 calories:

Refrigerated Commercially Prepared Plain Naan Bread has 8.3 times more Omega 3, 4.2 times more Carbohydrate and 2.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4.4 times more Fat, 1.9 times more Saturated Fat, 9.1 times more Omega 6 and 2.5 times more Fiber than Refrigerated Commercially Prepared Plain Naan Bread.
Both Refrigerated Commercially Prepared Plain Naan Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 300 kcal.
Both Refrigerated Commercially Prepared Plain Naan Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Refrigerated Naan BreadVS Crackers, standard snack-type, with whole wheatRoasted Sunflower SeedsVS Crackers, standard snack-type, with whole wheatRefrigerated Naan BreadVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Refrigerated Naan BreadVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Refrigerated Naan Bread or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: