Comparing Nutrients in 1 kilogram Medium Rye flour VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Medium Rye flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	120% 3490kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	163% 52g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	35% 6g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	580% 754g	185% 241g	130g per day for Men 19-50 years
Sugars	15% 11g	37.7% 27.3g	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	1.66% 1.2g	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 9g	NA	g per day for Men 19-50 years
Fiber	311% 118g	292% 111g	38g per day for Men 19-50 years
Protein	194% 109g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Roasted 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	239% 2.87mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.68mg	618% 8.04mg	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	85% 340μg	593% 2370μg	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	95% 14.3mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24% 240mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	2033% 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	318% 25.4mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1049% 24mg	917% 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	321% 2250mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	110% 3740mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	262% 144μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	197% 21.7mg	481% 53mg	11mg per day for Men 19-50 years
Water	2.96% 110g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Medium Rye flour vs Roasted Sunflower Seeds:

• Medium Rye flour has 2.7 times more Vitamin B1 and 2.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B2, 4.1 times more Vitamin B3, 14.3 times more Vitamin B5, 3 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin C and 18.3 times more Vitamin E than Medium Rye flour.
• Both Medium Rye flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Medium Rye flour vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 2.9 times more Calcium, 5.5 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 5.1 times more Phosphorus, 2.3 times more Potassium, 5.5 times more Selenium and 2.4 times more Zinc than Medium Rye flour.
• Both Medium Rye flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Medium Rye flour has 1.4 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 32.8 times more Fat, 29 times more Saturated Fat, 54.8 times more Omega 6, 2.5 times more Sugars and 1.8 times more Protein than Medium Rye flour.
• Both Medium Rye flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 1 kg.
• Both Medium Rye flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.