Comparing Nutrients in 1 pound Dark Rye Flour VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Dark Rye Flour	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	51% 1474kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.22g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	24% 4.08g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 311g	81.4% 106g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	66% 48g	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	1.44% 1.04g	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	% 1g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.16g	% 47.6g	g per day for Men 19-50 years
Fiber	284% 108g	68% 26g	38g per day for Men 19-50 years
Protein	129% 72g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.6% 1.14mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2mg	192% 2.5mg	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	37.4% 150μg	269% 1075μg	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	0% 0mg	13.6% 12.2mg	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	82.6% 12.4mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	16.8% 168mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	282% 2.54mg	805% 7.24mg	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	282% 22.5mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	1196% 27.5mg	409% 9.4mg	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	323% 2263mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	96% 3252mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	148% 81.6μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	208% 23mg	202% 22mg	11mg per day for Men 19-50 years
Water	1.3% 48.8g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Rye Flour VS Sunflower Seed Butter per 1 lb

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

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

• 1 pound of Dark Rye Flour has 6 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.2 times more Vitamin B5 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.6 times more Vitamin B3, 7.2 times more Vitamin B9, more Vitamin C and 8.4 times more Vitamin E than Dark Rye Flour.
• Both Dark Rye Flour and Sunflower Seed Butter provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Dark Rye Flour have insufficient amounts of Vitamin C
• Both Dark Rye Flour as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Dark Rye Flour has 1.2 times more Iron, 2.9 times more Manganese and 1.2 times more Potassium than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.7 times more Calcium, 2.9 times more Copper, 1.9 times more Magnesium, 1.3 times more Phosphorus and 5.8 times more Selenium than Dark Rye Flour.
• Both Dark Rye Flour and Sunflower Seed Butter contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dark Rye Flour has 2.9 times more Omega 3, 2.9 times more Carbohydrate and 4.2 times more Fiber than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.9 times more Energy, 24.9 times more Fat, 17.4 times more Saturated Fat, 10.8 times more Omega 6 and 4.6 times more Sugars than Dark Rye Flour.
• Both Dark Rye Flour and Sunflower Seed Butter offer comparable quantities of Protein per one pound.