Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Toasted Rye Bread	Recommended Dietary Allowance
Energy	81% 2350kcal	39% 1127kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	8.53% 2.73g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	19% 3.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	162% 211g	130g per day for Men 19-50 years
Sugars	17% 12.3g	23% 16.8g	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	67% 25.4g	38g per day for Men 19-50 years
Protein	142% 79.6g	66.6% 37.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Toasted 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	106% 1.27mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	22.6% 0.29mg	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	102% 409μg	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	4.85% 4.37mg	0.88% 0.79mg	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	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	34.5% 345mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	90% 0.81mg	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	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	156% 3.6mg	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	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	176% 2635mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	3.33% 123g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 22.1 times more Vitamin B5, 10.7 times more Vitamin B6, 2.3 times more Vitamin B9, 5.5 times more Vitamin C, 98.2 times more Vitamin E and 2.4 times more Vitamin K than Toasted Rye Bread.
• Both Oil Roasted Sunflower Seed Kernels and Toasted Rye Bread have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Oil Roasted Sunflower Seed Kernels have 8.8 times more Copper, 1.4 times more Iron, 3 times more Magnesium, 2.3 times more Manganese, 8.3 times more Phosphorus, 2.6 times more Potassium, 2.3 times more Selenium and 4.2 times more Zinc than Toasted Rye Bread.
• While Toasted Rye Bread contains 221.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Toasted Rye Bread have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 2.1 times more Energy, 14.3 times more Fat, 10.3 times more Saturated Fat, 1.2 times more Omega 3, 42.1 times more Omega 6, 1.7 times more Fiber and 2.1 times more Protein than Toasted Rye Bread.
• While Toasted Rye Bread contains 2.3 times more Carbohydrate and 1.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Toasted Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.