Comparing Nutrients in 14 ounces Toasted Rye Bread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Toasted Rye Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	39% 1127kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	8.53% 2.73g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	19% 3.22g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	61% 79.4g	130g per day for Men 19-50 years
Sugars	23% 16.8g	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	67% 25.4g	90% 34g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye 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	126% 1.5mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	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	102% 409μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	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	9.8% 1.47mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	31.8% 318mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	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	40.6% 171mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	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	78.2% 548mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	176% 2635mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	180% 20mg	11mg per day for Men 19-50 years
Water	3.33% 123g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Toasted Rye Bread vs Sunflower Seeds:

• Toasted Rye Bread has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Vitamin B1, 2.2 times more Vitamin B3, 3.6 times more Vitamin B5, 18.2 times more Vitamin B6, 2.2 times more Vitamin B9, 7 times more Vitamin C and 95.1 times more Vitamin E than Toasted Rye Bread.
• Both Toasted Rye Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 14 oz.
• Both Toasted Rye Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Toasted Rye Bread vs Sunflower Seeds:

• Toasted Rye Bread has 73.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.8 times more Copper, 1.7 times more Iron, 7.6 times more Magnesium, 2.2 times more Manganese, 4.8 times more Phosphorus, 3.5 times more Potassium, 1.6 times more Selenium and 4 times more Zinc than Toasted Rye Bread.
• Both Toasted Rye Bread and Dried Sunflower Seed Kernels have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Rye Bread has 2.7 times more Carbohydrate and 1.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Energy, 14.3 times more Fat, 6.5 times more Saturated Fat, 28.4 times more Omega 6, 1.3 times more Fiber and 2.2 times more Protein than Toasted Rye Bread.
• Both Toasted Rye Bread and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 14 oz.
• Both Toasted Rye Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.