Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Toasted Rye Bread	Recommended Dietary Allowance
Energy	204% 5920kcal	98% 2840kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	21.5% 6.88g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	47.8% 8.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	408% 531g	130g per day for Men 19-50 years
Sugars	43% 31g	58.3% 42.3g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	168% 64g	38g per day for Men 19-50 years
Protein	358% 201g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Toasted Rye Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	318% 3.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	255% 3.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	235% 37.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	57% 0.74mg	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	585% 2340μg	258% 1030μg	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	12.2% 11mg	2.22% 2mg	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	2422% 363mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	87% 870mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	227% 2.04mg	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	535% 42.8mg	388% 31mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	393% 9.05mg	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	1627% 11390mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	54% 1830mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	618% 340μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	443% 6640mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	8.38% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Toasted Rye Bread per 1 kg

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

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 22.1 times more Vitamin B5, 10.7 times more Vitamin B6, 2.3 times more Vitamin B9, 98.2 times more Vitamin E and 2.4 times more Vitamin K than Toasted Rye Bread.
• Both Oil Roasted Sunflower Seeds and Toasted Rye Bread provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Toasted Rye Bread have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Toasted Rye Bread:

• 1 kilogram of Oil Roasted Sunflower Seeds has 8.8 times more Copper, 1.4 times more Iron, 3 times more Magnesium, 2.3 times more Manganese, 8.3 times more Phosphorus, 2.6 times more Potassium, 2.3 times more Selenium and 4.2 times more Zinc than Toasted Rye Bread.
• While 1 kg of Toasted Rye Bread contains 221.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Toasted Rye Bread contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.1 times more Energy, 14.3 times more Fat, 10.3 times more Saturated Fat, 1.2 times more Omega 3, 42.1 times more Omega 6, 1.7 times more Fiber and 2.1 times more Protein than Toasted Rye Bread.
• While 1 kg of Toasted Rye Bread contains 2.3 times more Carbohydrate and 1.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.