Comparing Nutrients in 14 ounces Dark Rye Flour VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dark Rye Flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	44.5% 1290kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	36.5% 0.58g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 272g	61% 79.4g	130g per day for Men 19-50 years
Sugars	12.6% 9.17g	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	1.26% 0.91g	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	% 0.87g	NA	g per day for Men 19-50 years
Sucrose	% 7.14g	% 9.92g	g per day for Men 19-50 years
Fiber	249% 94g	90% 34g	38g per day for Men 19-50 years
Protein	113% 63g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.25mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.6% 1mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.76mg	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	32.7% 131μg	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% 0mg	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	72.2% 11mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.7% 147mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	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	247% 19.7mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1046% 24mg	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	283% 1980mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	83.7% 2846mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	130% 71.4μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.15% 42.7g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dark Rye Flour vs Sunflower Seeds:

• Dark Rye Flour has 1.3 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 3 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin C and 12.9 times more Vitamin E than Dark Rye Flour.
• Both Dark Rye Flour 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 Dark Rye Flour vs Sunflower Seeds:

• Dark Rye Flour has 3.1 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Calcium, 3.2 times more Copper, 2 times more Magnesium, 1.3 times more Phosphorus and 2.9 times more Selenium than Dark Rye Flour.
• Both Dark Rye Flour and Dried Sunflower Seed Kernels have similar amounts of Iron, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dark Rye Flour has 2.5 times more Omega 3, 3.4 times more Carbohydrate and 2.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 23.2 times more Fat, 16.6 times more Saturated Fat, 25.6 times more Omega 6 and 1.3 times more Protein than Dark Rye Flour.
• Both Dark Rye Flour and Dried Sunflower Seed Kernels have similar amounts of Sugars per 14 oz.
• Both Dark Rye Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.