Comparing Nutrients in 1 pound Rye Bread VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Rye Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	40.5% 1175kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 219g	72% 93g	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	137% 52g	38g per day for Men 19-50 years
Protein	69% 38.6g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Toasted 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	164% 1.97mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	33% 331mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	924% 8.3mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	4.57% 169g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Toasted Sunflower Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Rye Bread vs Toasted Sunflower Seeds:

• 1 pound of Rye Bread has 1.3 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 16 times more Vitamin B5, 10.7 times more Vitamin B6 and 2.2 times more Vitamin B9 than Rye Bread.
• Both Rye Bread and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• Both Rye Bread as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 1 pound of Rye Bread has 1.3 times more Calcium and 201 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 9.9 times more Copper, 2.4 times more Iron, 3.2 times more Magnesium, 2.6 times more Manganese, 9.3 times more Phosphorus, 3 times more Potassium and 4.6 times more Zinc than Rye Bread.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rye Bread has 2.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.4 times more Energy, 17.2 times more Fat, 9.5 times more Saturated Fat, 1.3 times more Omega 3, 50.6 times more Omega 6, 2 times more Fiber and 2 times more Protein than Rye Bread.