Comparing Nutrients in 1 kilogram Dark Rye Flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dark Rye Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	112% 3250kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	23% 22g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	528% 686g	176% 229g	130g per day for Men 19-50 years
Sugars	32% 23g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 18g	% 23.7g	g per day for Men 19-50 years
Fiber	626% 238g	279% 106g	38g per day for Men 19-50 years
Protein	284% 159g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.16mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	193% 2.5mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	267% 42.7mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	341% 4.43mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	37% 370mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	2004% 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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	2636% 60.6mg	904% 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	713% 4990mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	211% 7170mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	458% 50.4mg	474% 52mg	11mg per day for Men 19-50 years
Water	2.9% 108g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Dark Rye Flour has 1.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Vitamin B5, 1.8 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin C and 13.3 times more Vitamin E than Dark Rye Flour.
• Both Dark Rye Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 1 kg.
• Both Dark Rye Flour as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Dark Rye Flour has 1.3 times more Magnesium, 2.9 times more Manganese and 1.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Calcium, 3.2 times more Copper, 2.3 times more Phosphorus and 4.3 times more Selenium than Dark Rye Flour.
• Both Dark Rye Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dark Rye Flour has 1.8 times more Omega 3, 3 times more Carbohydrate and 2.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 23.1 times more Fat, 26.3 times more Saturated Fat, 38.1 times more Omega 6, 1.3 times more Sugars and 1.3 times more Protein than Dark Rye Flour.
• Both Dark Rye Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.