Comparing Nutrients in 1 kilogram Sunflower Seeds VS Rye

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Rye	12%	4%	84%

Macro Nutrients

	Sunflower Seeds	Rye	Recommended Dietary Allowance
Energy	201% 5840kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	38.8% 6.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	584% 759g	130g per day for Men 19-50 years
Sugars	36% 26g	13.5% 9.8g	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	1.5% 1.1g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 25g	% 7.1g	g per day for Men 19-50 years
Fiber	226% 86g	397% 151g	38g per day for Men 19-50 years
Protein	371% 208g	185% 103g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Rye	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	263% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	193% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	267% 42.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	226% 2.94mg	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	95% 380μg	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	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Rye	Recommended Dietary Allowance
Calcium	78% 780mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	408% 3.67mg	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	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	1120% 25.8mg	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	474% 3320mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	150% 5100mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	253% 139μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	241% 26.5mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.86% 106g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 4.6 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C and 41.4 times more Vitamin E than Rye grain.
• While Rye grain contains 1.3 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Rye grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Rye:

• Dried Sunflower Seed Kernels have 3.3 times more Calcium, 4.9 times more Copper, 2 times more Iron, 3 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium, 3.8 times more Selenium and 1.9 times more Zinc than Rye grain.
• While Rye grain contains 1.3 times more Manganese than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 31.6 times more Fat, 22.6 times more Saturated Fat, 35 times more Omega 6, 2.7 times more Sugars and 2 times more Protein than Rye grain.
• While Rye grain contains 1.8 times more Omega 3, 3.8 times more Carbohydrate and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Rye grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.