Comparing Nutrients in 100 calories Sunflower Seeds VS Rye Reduced-calorie Bread

Weight per 100 calories

• Sunflower Seeds: 17g
• Rye Reduced-calorie Bread: 49.3g

Sunflower Seeds have 2.9 times more energy per 100g than Rye Reduced-calorie Bread. It has very high energy density when compared to other foods. Rye Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Rye Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Sunflower Seeds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	1.26% 0.02g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	15.3% 20g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	1.56% 1.13g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	15.6% 5.9g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	7.8% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	2.93% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	2.9% 0.038mg	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	9.7% 39μg	7.14% 28.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.82% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	0.22% 0.2mg	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	40% 6.02mg	0.92% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	3.74% 37.4mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	7.28% 0.066mg	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	11.2% 0.9mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	9.7% 0.22mg	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	16% 113mg	5.5% 38.4mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	1.4% 48.3mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	17% 253mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.61% 22.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Rye Reduced-calorie Bread:

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin B1, 1.3 times more Vitamin B5, 6.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 43.7 times more Vitamin E than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.9 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Rye Reduced-calorie Bread have similar amounts of Vitamin B3 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Rye Reduced-calorie Bread:

• Dried Sunflower Seed Kernels have 4.7 times more Copper, 5.1 times more Magnesium, 1.5 times more Manganese, 2.9 times more Phosphorus, 2.3 times more Potassium and 2.6 times more Zinc than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2.8 times more Calcium, 1.7 times more Iron, 1.5 times more Selenium and 164 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 6.2 times more Fat, 4.2 times more Saturated Fat and 11.3 times more Omega 6 than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2 times more Omega 3, 5.8 times more Carbohydrate, 2.5 times more Sugars, 4 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Rye Reduced-calorie Bread have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.