Comparing Nutrients in 14 ounces Rye VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Rye	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	46.3% 1341kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	6.67% 6.47g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 301g	63% 81.7g	130g per day for Men 19-50 years
Sugars	5.36% 3.9g	NA	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	NA	g per day for Men 19-50 years
Fiber	158% 60g	120% 45.6g	38g per day for Men 19-50 years
Protein	73.3% 41g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Rye	Toasted 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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.6% 1mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.8% 1.17mg	246% 3.2mg	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	236% 945μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.53% 95mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	809% 7.28mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	59.5% 2024mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	NA	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	96% 10.5mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.14% 42g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Rye versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 4.8 times more Vitamin B5, 2.7 times more Vitamin B6 and 6.3 times more Vitamin B9 than Rye grain.
• Both Rye and Toasted Sunflower Seeds provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 ounces.
• Both Rye grain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Rye vs Toasted Sunflower Seeds:

• 14 ounces of Rye have 1.2 times more Manganese than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Calcium, 5 times more Copper, 2.6 times more Iron, 3.5 times more Phosphorus and 2 times more Zinc than Rye grain.
• Both Rye and Toasted Sunflower Seeds contain similar levels of Magnesium and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rye have 1.4 times more Omega 3, 3.7 times more Carbohydrate and 1.3 times more Fiber than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 34.8 times more Fat, 30.2 times more Saturated Fat, 56.7 times more Omega 6 and 1.7 times more Protein than Rye grain.