Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	81% 2350kcal	27.8% 806kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	16.6% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	124% 161g	130g per day for Men 19-50 years
Sugars	17% 12.3g	12.5% 9.1g	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% 0g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	125% 47.6g	38g per day for Men 19-50 years
Protein	142% 79.6g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	121% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	62.7% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	23.5% 0.31mg	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	232% 929μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.85% 4.37mg	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	961% 144mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	34.5% 345mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	58.7% 0.53mg	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	212% 17mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	78% 1.8mg	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	646% 4521mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	201% 111μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	136% 2036mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	4.93% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Rye Reduced-calorie Bread:

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Vitamin B3, 23.4 times more Vitamin B5, 10.3 times more Vitamin B6, 4 times more Vitamin B9, 2.8 times more Vitamin C, 129.8 times more Vitamin E and 5.2 times more Vitamin K than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Rye Reduced-calorie Bread have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Rye Reduced-calorie Bread:

• Oil Roasted Sunflower Seed Kernels have 13.6 times more Copper, 1.4 times more Iron, 5.8 times more Magnesium, 4.6 times more Manganese, 14.6 times more Phosphorus, 4.9 times more Potassium, 2.8 times more Selenium and 7.9 times more Zinc than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 171 times more Sodium and 29.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Rye Reduced-calorie Bread have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 2.9 times more Energy, 17.7 times more Fat, 19.2 times more Saturated Fat, 2 times more Omega 3, 48.2 times more Omega 6, 1.4 times more Sugars and 2.2 times more Protein than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.8 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Rye Reduced-calorie Bread have similar amounts of Fiber per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.