Comparing Nutrients in 14 ounces Rye Reduced-calorie Bread VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Rye Reduced-calorie Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	27.8% 806kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.8g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	61% 79.4g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	14.3% 10.4g	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	NA	% 9.92g	g per day for Men 19-50 years
Fiber	125% 47.6g	90% 34g	38g per day for Men 19-50 years
Protein	64.5% 36g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.46mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.7% 10mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	411% 5.34mg	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	57.5% 230μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	6.17% 5.56mg	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	7.4% 1.1mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	30% 302mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	794% 7.14mg	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	154% 12.3mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	336% 7.74mg	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	44.2% 310mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	201% 111μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	136% 2036mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	180% 20mg	11mg per day for Men 19-50 years
Water	4.93% 183g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rye Reduced-calorie Bread vs Sunflower Seeds:

• Rye Reduced-calorie Bread has more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4 times more Vitamin B1, 1.5 times more Vitamin B2, 3.3 times more Vitamin B3, 3.8 times more Vitamin B5, 17.5 times more Vitamin B6, 3.9 times more Vitamin B9, 3.5 times more Vitamin C and 125.6 times more Vitamin E than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Rye Reduced-calorie Bread vs Sunflower Seeds:

• Rye Reduced-calorie Bread has 57 times more Sodium and 9.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.5 times more Copper, 1.7 times more Iron, 14.8 times more Magnesium, 4.3 times more Manganese, 8.5 times more Phosphorus, 6.6 times more Potassium, 1.9 times more Selenium and 7.6 times more Zinc than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Dried Sunflower Seed Kernels have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Rye Reduced-calorie Bread has 2 times more Carbohydrate and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Energy, 17.7 times more Fat, 12.1 times more Saturated Fat, 1.5 times more Omega 3, 32.5 times more Omega 6 and 2.3 times more Protein than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Dried Sunflower Seed Kernels have similar amounts of Sugars per 14 oz.
• Both Rye Reduced-calorie Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.