Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Sunflower Seed Flour	Dark Rye Flour	Recommended Dietary Allowance
Energy	112% 3260kcal	112% 3250kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	23% 22g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	528% 686g	130g per day for Men 19-50 years
Sugars	NA	32% 23g	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	3.17% 2.3g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	137% 52g	626% 238g	38g per day for Men 19-50 years
Protein	858% 481g	284% 159g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	263% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	193% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	267% 42.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	341% 4.43mg	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	82.5% 330μg	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	0% 0mg	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	182% 27.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Dark Rye Flour	Recommended Dietary Allowance
Calcium	114% 1140mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	622% 5.6mg	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	828% 66.2mg	621% 49.7mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	2636% 60.6mg	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	713% 4990mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	211% 7170mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	327% 180μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	458% 50.4mg	11mg per day for Men 19-50 years
Water	2% 74.7g	2.9% 108g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Sunflower Seed Flour has 10.1 times more Vitamin B1, 1.7 times more Vitamin B3, 4.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 6.7 times more Vitamin B9 than Dark Rye Flour.
• Both Sunflower Seed Flour and Dark Rye Flour provide similar amounts of Vitamin B2 per one kilogram.
• Both Partially Defatted Sunflower Seed Flour as well as Dark Rye Flour 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 Dark Rye Flour:

• 1 kilogram of Sunflower Seed Flour has 3.1 times more Calcium, 3.1 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 1.4 times more Phosphorus and 3.2 times more Selenium than Dark Rye Flour.
• While 1 kg of Dark Rye Flour contains 3.1 times more Manganese and 10.7 times more Potassium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dark Rye Flour contain similar levels of Zinc per one kilogram.
• 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 3 times more Protein than Dark Rye Flour.
• While 1 kg of Dark Rye Flour contains 1.4 times more Fat, 73.5 times more Omega 3, 1.9 times more Carbohydrate and 4.6 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dark Rye Flour offer comparable quantities of Energy and Omega 6 per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3