Comparing Nutrients in 1 kilogram Sunflower Seeds VS Rolls, dinner, rye

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Rolls, dinner, rye	14%	11%	75%

Macro Nutrients

	Sunflower Seeds	Rolls, dinner, rye	Recommended Dietary Allowance
Energy	201% 5840kcal	99% 2860kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	19% 6.05g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	38.6% 6.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	408% 531g	130g per day for Men 19-50 years
Sugars	36% 26g	16% 11.7g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	129% 49g	38g per day for Men 19-50 years
Protein	371% 208g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Rolls, dinner, rye	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	317% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	244% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	47.7% 0.62mg	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	568% 2270μg	248% 990μg	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	15.6% 14mg	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	2345% 352mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Rolls, dinner, rye	Recommended Dietary Allowance
Calcium	78% 780mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	223% 2mg	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	656% 52.5mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	305% 7mg	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	943% 6600mg	227% 1590mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	505% 278μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	433% 6500mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	8.14% 301g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Rolls, dinner, rye:

• Dried Sunflower Seed Kernels have 3.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 3 times more Vitamin B5, 21.7 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 103.4 times more Vitamin E than Rolls, dinner, rye.
• While Rolls, dinner, rye contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Rolls, dinner, rye have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Rolls, dinner, rye:

• Dried Sunflower Seed Kernels have 2.6 times more Calcium, 9 times more Copper, 1.9 times more Iron, 6 times more Magnesium, 2.8 times more Manganese, 4.2 times more Phosphorus, 3.6 times more Potassium, 1.9 times more Selenium and 5.2 times more Zinc than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 72.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 2 times more Energy, 15.1 times more Fat, 7.4 times more Saturated Fat, 35.1 times more Omega 6, 2.2 times more Sugars, 1.8 times more Fiber and 2 times more Protein than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 2.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Rolls, dinner, rye have similar amounts of Omega 3 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Rolls, dinner, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.