Comparing Nutrients in 1 pound Rye Bread VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Rye Bread	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	40.5% 1175kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 219g	125% 163g	130g per day for Men 19-50 years
Sugars	24% 17.5g	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	69.2% 26.3g	62% 23.6g	38g per day for Men 19-50 years
Protein	69% 38.6g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	263% 3.4mg	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	125% 499μg	252% 1007μg	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	2% 1.8mg	6.55% 5.9mg	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	9.98% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	33% 331mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	863% 7.77mg	0.9mg per day for Men 19-50 years
Fluoride	5.8% 231μg	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	160% 13mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	389% 8.96mg	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	81% 567mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	182% 2735mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	4.57% 169g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Sunflower Seed Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Rye Bread versus 1 lb of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Rye Bread vs Sunflower Seed Flour:

• 1 pound of Rye Bread has 1.3 times more Vitamin B2 than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 7.3 times more Vitamin B1, 1.9 times more Vitamin B3, 15 times more Vitamin B5, 10 times more Vitamin B6 and 2 times more Vitamin B9 than Rye Bread.
• Both Rye Bread as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Rye Bread vs Sunflower Seed Flour:

• 1 pound of Rye Bread has 2.5 times more Potassium and 201 times more Sodium than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 1.6 times more Calcium, 9.2 times more Copper, 2.3 times more Iron, 8.7 times more Magnesium, 2.4 times more Manganese, 5.5 times more Phosphorus, 1.9 times more Selenium and 4.3 times more Zinc than Rye Bread.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rye Bread has 2 times more Fat, 30 times more Omega 3 and 1.3 times more Carbohydrate than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 1.3 times more Energy and 5.7 times more Protein than Rye Bread.
• Both Rye Bread and Sunflower Seed Flour offer comparable quantities of Omega 6 and Fiber per one pound.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3