Comparing Nutrients in 1 pound Rye Reduced-calorie Bread VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Rye Reduced-calorie Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	31.8% 921kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	100% 32g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	19% 3.22g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 184g	80% 104g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	143% 54.4g	127% 48g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.66mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	276% 3.6mg	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	65.8% 263μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2% 1.8mg	5.54% 5mg	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	8.47% 1.27mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	34.5% 345mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	909% 8.2mg	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	176% 14mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	410% 9.43mg	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	50.5% 354mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	230% 127μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	155% 2327mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	5.64% 209g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rye Reduced-calorie Bread vs Oil Roasted Sunflower Seeds:

• Rye Reduced-calorie Bread has more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B3, 23.4 times more Vitamin B5, 10.3 times more Vitamin B6, 4 times more Vitamin B9, 2.8 times more Vitamin C, 129.8 times more Vitamin E and 5.2 times more Vitamin K than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Rye Reduced-calorie Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rye Reduced-calorie Bread vs Oil Roasted Sunflower Seeds:

• Rye Reduced-calorie Bread has 171 times more Sodium and 29.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 13.6 times more Copper, 1.4 times more Iron, 5.8 times more Magnesium, 4.6 times more Manganese, 14.6 times more Phosphorus, 4.9 times more Potassium, 2.8 times more Selenium and 7.9 times more Zinc than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rye Reduced-calorie Bread has 1.8 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Energy, 17.7 times more Fat, 19.2 times more Saturated Fat, 2 times more Omega 3, 48.2 times more Omega 6, 1.4 times more Sugars and 2.2 times more Protein than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 1 lb.
• Both Rye Reduced-calorie Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.