Comparing Nutrients in 14 ounces Medium Rye flour VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Medium Rye flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	47.8% 1385kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	61% 79.4g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	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	0.66% 0.48g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 3.57g	% 9.92g	g per day for Men 19-50 years
Fiber	123% 47g	90% 34g	38g per day for Men 19-50 years
Protein	77% 43g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	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	95% 1.14mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.85mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.06mg	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	33.7% 135μg	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	38% 5.68mg	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

	Medium Rye flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.53% 95mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	126% 10mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	128% 893mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	43.7% 1484mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	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	78.3% 8.6mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.18% 43.5g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Medium Rye flour vs Sunflower Seeds:

• Medium Rye flour has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.2 times more Vitamin B1, 3.1 times more Vitamin B2, 4.8 times more Vitamin B3, 2.3 times more Vitamin B5, 5 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin C and 24.6 times more Vitamin E than Medium Rye flour.
• Both Medium 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 Medium Rye flour vs Sunflower Seeds:

• Medium Rye flour has 1.2 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Calcium, 5.4 times more Copper, 2.1 times more Iron, 5.2 times more Magnesium, 2.9 times more Phosphorus, 1.7 times more Potassium, 3.7 times more Selenium and 2.3 times more Zinc than Medium Rye flour.

Comparison of macro-nutrients per 14 ounces:

• Medium Rye flour has 1.6 times more Omega 3, 3.8 times more Carbohydrate and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 33.9 times more Fat, 24.8 times more Saturated Fat, 38.5 times more Omega 6, 2.4 times more Sugars and 1.9 times more Protein than Medium Rye flour.
• Both Medium Rye flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.