Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Rye Bread	13%	12%	75%

Macro Nutrients

	Sunflower Seed Flour	Rye Bread	Recommended Dietary Allowance
Energy	112% 3260kcal	89.3% 2590kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	19.6% 6.26g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	43.5% 7.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	372% 483g	130g per day for Men 19-50 years
Sugars	NA	53% 38.5g	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	137% 52g	153% 58g	38g per day for Men 19-50 years
Protein	858% 481g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Rye Bread	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	362% 4.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	258% 3.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	238% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	57.7% 0.75mg	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	555% 2220μg	275% 1100μg	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	14.4% 13mg	4.44% 4mg	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	NA	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Rye Bread	Recommended Dietary Allowance
Calcium	114% 1140mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	207% 1.86mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.8% 510μg	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	828% 66.2mg	354% 28.3mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	358% 8.24mg	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	984% 6890mg	179% 1250mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	562% 309μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	402% 6030mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	2% 74.7g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Rye Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Rye Bread:

• 1 kilogram of Sunflower Seed Flour has 7.3 times more Vitamin B1, 1.9 times more Vitamin B3, 15 times more Vitamin B5, 10 times more Vitamin B6 and 2 times more Vitamin B9 than Rye Bread.
• While 1 kg of Rye Bread contains 1.3 times more Vitamin B2 than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour as well as Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Rye Bread:

• 1 kilogram of Sunflower Seed Flour has 1.6 times more Calcium, 9.2 times more Copper, 2.3 times more Iron, 8.7 times more Magnesium, 2.4 times more Manganese, 5.5 times more Phosphorus, 1.9 times more Selenium and 4.3 times more Zinc than Rye Bread.
• While 1 kg of Rye Bread contains 2.5 times more Potassium and 201 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 1.3 times more Energy and 5.7 times more Protein than Rye Bread.
• While 1 kg of Rye Bread contains 2 times more Fat, 30 times more Omega 3 and 1.3 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Rye Bread offer comparable quantities of Omega 6 and Fiber per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3