Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Rye

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Rye	Recommended Dietary Allowance
Energy	201% 5820kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	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	185% 241g	584% 759g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	NA	% 7.1g	g per day for Men 19-50 years
Fiber	292% 111g	397% 151g	38g per day for Men 19-50 years
Protein	345% 193g	185% 103g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	263% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	193% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	267% 42.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Rye	Recommended Dietary Allowance
Calcium	70% 700mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	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	475% 38mg	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	474% 3320mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	150% 5100mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	253% 139μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	241% 26.5mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.86% 106g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B3, 4.8 times more Vitamin B5, 2.7 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C and 30.7 times more Vitamin E than Rye grain.
• While Rye grain contains 3 times more Vitamin B1 and 2.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Rye grain have similar amounts of Vitamin B2 per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Rye:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Calcium, 5 times more Copper, 1.4 times more Iron, 3.5 times more Phosphorus, 1.7 times more Potassium, 5.7 times more Selenium and 2 times more Zinc than Rye grain.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Rye grain have similar amounts of Magnesium and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Energy, 30.6 times more Fat, 26.5 times more Saturated Fat, 49.7 times more Omega 6, 2.8 times more Sugars and 1.9 times more Protein than Rye grain.
• While Rye grain contains 1.6 times more Omega 3, 3.2 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Rye grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.