Comparing Nutrients in 500 calories Refrigerated Naan BreadVS Sunflower Seeds

Weight per 500 calories

Refrigerated Naan Bread

172g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels 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 500 calories - Refrigerated Naan Bread or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Refrigerated Naan Bread

13%

17%

70%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Refrigerated Naan Breadvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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10%9.7g

Fat

45.4%44g

9.7 gvs44 g

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

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7.48%2.4g

Saturated Fat

12%3.8g

2.4 gvs3.8 g

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

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30.7%0.49g

Omega 3

3.2%0.051g

0.49 gvs0.051 g

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

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18.3%3.1g

Omega 6

116%19.7g

3.1 gvs19.7 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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66.7%86.6g

Carbohydrate

13%17g

86.6 gvs17 g

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

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8.4%6.1g

Sugars

3.1%2.24g

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

6.1 gvs2.24 g

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

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2%1.46g

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]

1.46 gvsNA g

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

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%1.1g

Glucose

1.1 gvsNA g

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

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%0g

Sucrose

%2.14g

0 gvs2.14 g

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

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9.95%3.8g

Fiber

19.4%7.36g

3.8 gvs7.36 g

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

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29.5%16.5g

Protein

31.8%17.8g

16.5 gvs17.8 g

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

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Vitamins

Refrigerated Naan Breadvs Sunflower Seeds

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

NA μgvs2.57 μg

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

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112%1.34mg

Vitamin B1

106%1.27mg

Thiamine

1.34 mgvs1.27 mg

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

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67.4%0.88mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.88 mgvs0.3 mg

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

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62.7%10mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

10 mgvs7.14 mg

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

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15.3%0.76mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.76 mgvs0.97 mg

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

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12.6%0.16mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.16 mgvs1.15 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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44%175μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

175 μgvs194 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

1.33%1.2mg

Ascorbic acid

NA mgvs1.2 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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9.05%1.36mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

1.36 mgvs30 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

Refrigerated Naan Breadvs Sunflower Seeds

14.4%144mg

Calcium

6.68%66.8mg

144 mgvs66.8 mg

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

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24.6%0.22mg

Copper

171%1.54mg

0.22 mgvs1.54 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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70%5.6mg

Iron

56%4.5mg

5.6 mgvs4.5 mg

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

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11%46.4mg

Magnesium

66.3%278mg

46.4 mgvs278 mg

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

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38.4%0.88mg

Manganese

72.6%1.67mg

0.88 mgvs1.67 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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24.5%172mg

Phosphorus

80.7%565mg

172 mgvs565 mg

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

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6.3%215mg

Potassium

16.2%552mg

215 mgvs552 mg

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

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87%48μg

Selenium

82.5%45.4μg

48 μgvs45.4 μg

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

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53.3%799mg

Sodium

0.51%7.7mg

799 mgvs7.7 mg

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

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12.7%1.4mg

Zinc

39%4.3mg

1.4 mgvs4.3 mg

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

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1.5%56g

Water

0.11%4.05g

56 gvs4.05 g

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

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Lets compare vitamin content per 500 calories of Refrigerated Naan Bread vs Sunflower Seeds:

Refrigerated Commercially Prepared Plain Naan Bread has 2.9 times more Vitamin B2 and 1.4 times more Vitamin B3 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B5, 7.1 times more Vitamin B6 and 22.2 times more Vitamin E than Refrigerated Commercially Prepared Plain Naan Bread.
Both Refrigerated Commercially Prepared Plain Naan Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.

Comparing minerals per 500 calories for Refrigerated Naan Bread vs Sunflower Seeds:

Refrigerated Commercially Prepared Plain Naan Bread has 2.2 times more Calcium, 1.2 times more Iron and 103.7 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 7 times more Copper, 6 times more Magnesium, 1.9 times more Manganese, 3.3 times more Phosphorus, 2.6 times more Potassium and 3.1 times more Zinc than Refrigerated Commercially Prepared Plain Naan Bread.
Both Refrigerated Commercially Prepared Plain Naan Bread and Dried Sunflower Seed Kernels have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Refrigerated Commercially Prepared Plain Naan Bread has 9.6 times more Omega 3, 5.1 times more Carbohydrate and 2.7 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.5 times more Fat, 1.6 times more Saturated Fat, 6.4 times more Omega 6 and 1.9 times more Fiber than Refrigerated Commercially Prepared Plain Naan Bread.
Both Refrigerated Commercially Prepared Plain Naan Bread and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
Both Refrigerated Commercially Prepared Plain Naan Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Refrigerated Naan BreadVS Crackers, standard snack-type, with whole wheatSunflower SeedsVS Crackers, standard snack-type, with whole wheatRefrigerated Naan BreadVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Refrigerated Naan BreadVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Refrigerated Naan Bread or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: