Comparing Nutrients in 1 pound Toasted Rye Bread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Toasted Rye Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	44.4% 1288kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	9.75% 3.12g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	69.8% 91g	130g per day for Men 19-50 years
Sugars	26.5% 19g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	76.4% 29g	103% 39g	38g per day for Men 19-50 years
Protein	76% 42.6g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	469% 6.1mg	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	117% 467μg	257% 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	1% 0.91mg	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	11% 1.68mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	36.3% 363mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	907% 8.16mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	385% 8.85mg	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	89.4% 626mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	201% 3012mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.67mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	3.8% 141g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Toasted Rye Bread has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Vitamin B1, 2.2 times more Vitamin B3, 3.6 times more Vitamin B5, 18.2 times more Vitamin B6, 2.2 times more Vitamin B9, 7 times more Vitamin C and 95.1 times more Vitamin E than Toasted Rye Bread.
• Both Toasted Rye Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 lb.
• Both Toasted Rye Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Toasted Rye Bread vs Sunflower Seeds:

• Toasted Rye Bread has 73.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.8 times more Copper, 1.7 times more Iron, 7.6 times more Magnesium, 2.2 times more Manganese, 4.8 times more Phosphorus, 3.5 times more Potassium, 1.6 times more Selenium and 4 times more Zinc than Toasted Rye Bread.
• Both Toasted Rye Bread and Dried Sunflower Seed Kernels have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Rye Bread has 2.7 times more Carbohydrate and 1.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Energy, 14.3 times more Fat, 6.5 times more Saturated Fat, 28.4 times more Omega 6, 1.3 times more Fiber and 2.2 times more Protein than Toasted Rye Bread.
• Both Toasted Rye Bread and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 1 lb.
• Both Toasted Rye Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.