Comparing Nutrients in 1 pound Rye VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Rye	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53% 1533kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	7.62% 7.4g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	100% 32g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 344g	80% 104g	130g per day for Men 19-50 years
Sugars	6.13% 4.45g	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	0.69% 0.5g	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	% 0.73g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 3.22g	% 10.8g	g per day for Men 19-50 years
Fiber	180% 68.5g	127% 48g	38g per day for Men 19-50 years
Protein	83.8% 47g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Rye	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.6% 1.14mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	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	43% 172μg	265% 1061μg	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	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	25.7% 3.86mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 109mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	185% 1.66mg	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	149% 12mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	508% 11.7mg	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	215% 1506mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	68% 2313mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	645% 355μg	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	109% 12mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.3% 48g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rye vs Oil Roasted Sunflower Seeds:

• Rye grain has 1.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Vitamin B5, 2.7 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C and 42.7 times more Vitamin E than Rye grain.
• Both Rye grain and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 1 lb.
• Both Rye grain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rye vs Oil Roasted Sunflower Seeds:

• Rye grain has 1.2 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.6 times more Calcium, 4.9 times more Copper, 1.6 times more Iron, 3.4 times more Phosphorus, 5.6 times more Selenium and 2 times more Zinc than Rye grain.
• Both Rye grain and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rye grain has 1.3 times more Omega 3, 3.3 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 31.5 times more Fat, 35.9 times more Saturated Fat, 51.9 times more Omega 6, 3.2 times more Sugars and 1.9 times more Protein than Rye grain.
• Both Rye grain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.