Comparing Nutrients in 14 ounces Dark Rye Flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dark Rye Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	44.5% 1290kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	36.5% 0.58g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 272g	70% 91g	130g per day for Men 19-50 years
Sugars	12.6% 9.17g	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	1.26% 0.91g	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	% 0.87g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 7.14g	% 9.4g	g per day for Men 19-50 years
Fiber	249% 94g	111% 42g	38g per day for Men 19-50 years
Protein	113% 63g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.25mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.6% 1mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.76mg	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	32.7% 131μg	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% 0mg	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	72.2% 11mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.7% 147mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	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	247% 19.7mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	1046% 24mg	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	283% 1980mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	83.7% 2846mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	130% 71.4μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.15% 42.7g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Dark Rye Flour has 1.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Vitamin B5, 1.8 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin C and 13.3 times more Vitamin E than Dark Rye Flour.
• Both Dark Rye Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 oz.
• Both Dark Rye Flour 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 Dark Rye Flour vs Oil Roasted Sunflower Seeds:

• Dark Rye Flour has 1.3 times more Magnesium, 2.9 times more Manganese and 1.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Calcium, 3.2 times more Copper, 2.3 times more Phosphorus and 4.3 times more Selenium than Dark Rye Flour.
• Both Dark Rye Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dark Rye Flour has 1.8 times more Omega 3, 3 times more Carbohydrate and 2.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 23.1 times more Fat, 26.3 times more Saturated Fat, 38.1 times more Omega 6, 1.3 times more Sugars and 1.3 times more Protein than Dark Rye Flour.
• Both Dark Rye Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.