Comparing Nutrients in 14 ounces Rye VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Rye	Sunflower Seeds	Recommended Dietary Allowance
Energy	46.3% 1341kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	6.67% 6.47g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 301g	61% 79.4g	130g per day for Men 19-50 years
Sugars	5.36% 3.9g	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	0.6% 0.44g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 2.8g	% 9.92g	g per day for Men 19-50 years
Fiber	158% 60g	90% 34g	38g per day for Men 19-50 years
Protein	73.3% 41g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Rye	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	89.8% 1.17mg	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	37.7% 151μg	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	22.5% 3.37mg	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

	Rye	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.53% 95mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	130% 10.4mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	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	188% 1318mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	59.5% 2024mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	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	96% 10.5mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.14% 42g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Rye grain 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, 4.6 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C and 41.4 times more Vitamin E than Rye grain.
• Both Rye grain 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 Rye vs Sunflower Seeds:

• Rye grain has 1.3 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Calcium, 4.9 times more Copper, 2 times more Iron, 3 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium, 3.8 times more Selenium and 1.9 times more Zinc than Rye grain.

Comparison of macro-nutrients per 14 ounces:

• Rye grain has 1.8 times more Omega 3, 3.8 times more Carbohydrate and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 31.6 times more Fat, 22.6 times more Saturated Fat, 35 times more Omega 6, 2.7 times more Sugars and 2 times more Protein than Rye grain.
• Both Rye grain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.