Comparing Nutrients in 14 ounces Toasted Rye Bread VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Toasted Rye Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	39% 1127kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	8.53% 2.73g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	19% 3.22g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	70% 91g	130g per day for Men 19-50 years
Sugars	23% 16.8g	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	67% 25.4g	111% 42g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye 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	126% 1.5mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	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	102% 409μg	232% 929μg	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	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	9.8% 1.47mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	31.8% 318mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	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	40.6% 171mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	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	78.2% 548mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	176% 2635mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	3.33% 123g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels contain 22.1 times more Vitamin B5, 10.7 times more Vitamin B6, 2.3 times more Vitamin B9, 5.5 times more Vitamin C, 98.2 times more Vitamin E and 2.4 times more Vitamin K than Toasted Rye Bread.
• Both Toasted Rye Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 oz.
• Both Toasted Rye Bread as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Toasted Rye Bread has 221.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.8 times more Copper, 1.4 times more Iron, 3 times more Magnesium, 2.3 times more Manganese, 8.3 times more Phosphorus, 2.6 times more Potassium, 2.3 times more Selenium and 4.2 times more Zinc than Toasted Rye Bread.
• Both Toasted Rye Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Rye Bread has 2.3 times more Carbohydrate and 1.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Energy, 14.3 times more Fat, 10.3 times more Saturated Fat, 42.1 times more Omega 6, 1.7 times more Fiber and 2.1 times more Protein than Toasted Rye Bread.
• Both Toasted Rye Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 14 oz.
• Both Toasted Rye Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.