Comparing Nutrients in 14 ounces Sunflower Seeds VS Dark Rye Flour

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Dark Rye Flour	Recommended Dietary Allowance
Energy	80% 2318kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	36.5% 0.58g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	21% 3.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	210% 272g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	12.6% 9.17g	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	NA	1.26% 0.91g	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	NA	% 0.87g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 7.14g	g per day for Men 19-50 years
Fiber	90% 34g	249% 94g	38g per day for Men 19-50 years
Protein	147% 82.5g	113% 63g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	105% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	76.6% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	135% 1.76mg	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	225% 901μg	32.7% 131μg	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	6.17% 5.56mg	0% 0mg	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	931% 140mg	72.2% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19.5% 23.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dark Rye Flour	Recommended Dietary Allowance
Calcium	31% 310mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	247% 2.22mg	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	260% 21mg	247% 19.7mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	1046% 24mg	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	374% 2619mg	283% 1980mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	83.7% 2846mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	130% 71.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	182% 20mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	1.15% 42.7g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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.
• While Dark Rye Flour contains 1.3 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Dark Rye Flour:

• Dried Sunflower Seed Kernels have 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.
• While Dark Rye Flour contains 3.1 times more Manganese than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dark Rye Flour have similar amounts of Iron, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 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.
• While Dark Rye Flour contains 2.5 times more Omega 3, 3.4 times more Carbohydrate and 2.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dark Rye Flour have similar amounts of Sugars per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Dark Rye Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.