Comparing Nutrients in 1 kilogram Rye Bread VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Rye Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	89.3% 2590kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.26g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	43.5% 7.4g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	372% 483g	158% 206g	130g per day for Men 19-50 years
Sugars	53% 38.5g	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	153% 58g	303% 115g	38g per day for Men 19-50 years
Protein	152% 85g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Rye 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	362% 4.34mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.35mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	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	275% 1100μg	595% 2380μg	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	4.44% 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	22% 3.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	73% 730mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	2038% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	12.8% 510μg	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	354% 28.3mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	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	179% 1250mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	562% 309μg	NA	55μg per day for Men 19-50 years
Sodium	402% 6030mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	482% 53mg	11mg per day for Men 19-50 years
Water	10% 373g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Rye Bread versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Rye Bread has 1.3 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 16 times more Vitamin B5, 10.7 times more Vitamin B6 and 2.2 times more Vitamin B9 than Rye Bread.
• Both Rye Bread and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• Both Rye Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Rye Bread has 1.3 times more Calcium and 201 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 9.9 times more Copper, 2.4 times more Iron, 3.2 times more Magnesium, 2.6 times more Manganese, 9.3 times more Phosphorus, 3 times more Potassium and 4.6 times more Zinc than Rye Bread.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rye Bread has 2.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.4 times more Energy, 17.2 times more Fat, 9.5 times more Saturated Fat, 1.3 times more Omega 3, 50.6 times more Omega 6, 2 times more Fiber and 2 times more Protein than Rye Bread.