Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Rye Bread	13%	12%	75%

Macro Nutrients

	Roasted Sunflower Seeds	Rye Bread	Recommended Dietary Allowance
Energy	79.7% 2310kcal	35.4% 1028kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	7.76% 2.5g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	17.3% 2.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	147% 192g	130g per day for Men 19-50 years
Sugars	15% 11g	21% 15.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	116% 44g	60.6% 23g	38g per day for Men 19-50 years
Protein	137% 76.7g	60.2% 33.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Rye Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	144% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	23% 0.3mg	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	235% 941μg	109% 437μg	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	1.76% 1.6mg	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	691% 104mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Rye Bread	Recommended Dietary Allowance
Calcium	27.8% 278mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	82% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.06% 202μg	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	189% 15mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	142% 3.27mg	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	655% 4584mg	71% 496mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	223% 123μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	160% 2393mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	41% 4.52mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	4% 148g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B3, 16 times more Vitamin B5, 10.7 times more Vitamin B6, 2.2 times more Vitamin B9, 3.5 times more Vitamin C, 79.1 times more Vitamin E and 2.3 times more Vitamin K than Rye Bread.
• While Rye Bread contains 4.1 times more Vitamin B1 and 1.4 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Rye Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Rye Bread:

• Dry Roasted Sunflower Seed Kernels no Salt have 9.8 times more Copper, 1.3 times more Iron, 3.2 times more Magnesium, 2.6 times more Manganese, 9.2 times more Phosphorus, 5.1 times more Potassium, 2.6 times more Selenium and 4.6 times more Zinc than Rye Bread.
• While Rye Bread contains 201 times more Sodium and 31.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Rye Bread have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Energy, 15.1 times more Fat, 8.3 times more Saturated Fat, 44.4 times more Omega 6, 1.9 times more Fiber and 2.3 times more Protein than Rye Bread.
• While Rye Bread contains 2 times more Carbohydrate and 1.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Rye Bread have similar amounts of Omega 3 per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.