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

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Rye Reduced-calorie Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	27.8% 806kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.8g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	70% 91g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	125% 47.6g	111% 42g	38g per day for Men 19-50 years
Protein	64.5% 36g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.46mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.7% 10mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	30% 302mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	201% 111μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	136% 2036mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	4.93% 183g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Rye Reduced-calorie Bread has more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B3, 23.4 times more Vitamin B5, 10.3 times more Vitamin B6, 4 times more Vitamin B9, 2.8 times more Vitamin C, 129.8 times more Vitamin E and 5.2 times more Vitamin K than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Rye Reduced-calorie Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

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

• Rye Reduced-calorie Bread has 171 times more Sodium and 29.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 13.6 times more Copper, 1.4 times more Iron, 5.8 times more Magnesium, 4.6 times more Manganese, 14.6 times more Phosphorus, 4.9 times more Potassium, 2.8 times more Selenium and 7.9 times more Zinc than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Rye Reduced-calorie Bread has 1.8 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Energy, 17.7 times more Fat, 19.2 times more Saturated Fat, 2 times more Omega 3, 48.2 times more Omega 6, 1.4 times more Sugars and 2.2 times more Protein than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Rye Reduced-calorie Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.