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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 1 pound of Sunflower Seed Butter has 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.
• While 1 lb of Dark Rye Flour contains 2.9 times more Manganese than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Dark Rye Flour contain similar levels of Iron, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Butter has 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.
• While 1 lb of Dark Rye Flour contains 2.9 times more Omega 3, 2.9 times more Carbohydrate and 4.2 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Dark Rye Flour offer comparable quantities of Protein per one pound.