Comparing Nutrients in 1 kilogram Rye Reduced-calorie Bread VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Rye Reduced-calorie Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	70% 2030kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.68g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	41.8% 7.1g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	312% 405g	158% 206g	130g per day for Men 19-50 years
Sugars	31.6% 23g	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	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	316% 120g	303% 115g	38g per day for Men 19-50 years
Protein	163% 91g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	306% 3.67mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	619% 8.05mg	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	145% 580μg	595% 2380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.44% 4mg	15.6% 14mg	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	18.7% 2.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	76% 760mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	2038% 18.3mg	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	388% 31mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	919% 21mg	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	111% 780mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	507% 279μg	NA	55μg per day for Men 19-50 years
Sodium	342% 5130mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	482% 53mg	11mg per day for Men 19-50 years
Water	12.4% 460g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rye Reduced-calorie Bread vs Toasted Sunflower Seeds:

• Rye Reduced-calorie Bread has more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B3, 23.8 times more Vitamin B5, 10.5 times more Vitamin B6, 4.1 times more Vitamin B9 and 3.5 times more Vitamin C than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Rye Reduced-calorie Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rye Reduced-calorie Bread vs Toasted Sunflower Seeds:

• Rye Reduced-calorie Bread has 1.3 times more Calcium, 171 times more Sodium and 46 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 13.8 times more Copper, 2.2 times more Iron, 5.9 times more Magnesium, 4.7 times more Manganese, 14.8 times more Phosphorus, 5 times more Potassium and 8 times more Zinc than Rye Reduced-calorie Bread.

Comparison of macro-nutrients per 1 kilogram:

• Rye Reduced-calorie Bread has 2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3 times more Energy, 19.6 times more Fat, 16.2 times more Saturated Fat, 1.9 times more Omega 3, 52.7 times more Omega 6 and 1.9 times more Protein than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Toasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 1 kg.
• Both Rye Reduced-calorie Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.