Comparing Nutrients in 1 kilogram Dark Rye Flour VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dark Rye Flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	112% 3250kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	23% 22g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	528% 686g	154% 200g	130g per day for Men 19-50 years
Sugars	32% 23g	36% 26g	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	3.17% 2.3g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 18g	% 25g	g per day for Men 19-50 years
Fiber	626% 238g	226% 86g	38g per day for Men 19-50 years
Protein	284% 159g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.16mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	193% 2.5mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	267% 42.7mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	341% 4.43mg	1035% 13.5mg	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	82.5% 330μg	568% 2270μg	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	0% 0mg	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	182% 27.3mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	37% 370mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	2000% 18mg	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	621% 49.7mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	2636% 60.6mg	848% 19.5mg	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	713% 4990mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	211% 7170mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	458% 50.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	2.9% 108g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dark Rye Flour vs Sunflower Seeds:

• Dark Rye Flour has 1.3 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 3 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin C and 12.9 times more Vitamin E than Dark Rye Flour.
• Both Dark Rye Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dark Rye Flour vs Sunflower Seeds:

• Dark Rye Flour has 3.1 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Calcium, 3.2 times more Copper, 2 times more Magnesium, 1.3 times more Phosphorus and 2.9 times more Selenium than Dark Rye Flour.
• Both Dark Rye Flour and Dried Sunflower Seed Kernels have similar amounts of Iron, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dark Rye Flour has 2.5 times more Omega 3, 3.4 times more Carbohydrate and 2.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 23.2 times more Fat, 16.6 times more Saturated Fat, 25.6 times more Omega 6 and 1.3 times more Protein than Dark Rye Flour.
• Both Dark Rye Flour and Dried Sunflower Seed Kernels have similar amounts of Sugars per 1 kg.
• Both Dark Rye Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.