Comparing Nutrients in 1 pound Sunflower Seeds VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Sunflower Seeds	Dark Rye Flour	Recommended Dietary Allowance
Energy	91% 2649kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	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	69.8% 91g	239% 311g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	NA	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	NA	% 1g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 8.16g	g per day for Men 19-50 years
Fiber	103% 39g	284% 108g	38g per day for Men 19-50 years
Protein	168% 94g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	82.6% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dark Rye Flour	Recommended Dietary Allowance
Calcium	35.4% 354mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	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	298% 24mg	282% 22.5mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	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	428% 2994mg	323% 2263mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	96% 3252mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	148% 81.6μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	208% 23mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	1.3% 48.8g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 3 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin C and 12.9 times more Vitamin E than Dark Rye Flour.
• While Dark Rye Flour contains 1.3 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 2.1 times more Calcium, 3.2 times more Copper, 2 times more Magnesium, 1.3 times more Phosphorus and 2.9 times more Selenium than Dark Rye Flour.
• While Dark Rye Flour contains 3.1 times more Manganese than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dark Rye Flour have similar amounts of Iron, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.8 times more Energy, 23.2 times more Fat, 16.6 times more Saturated Fat, 25.6 times more Omega 6 and 1.3 times more Protein than Dark Rye Flour.
• While Dark Rye Flour contains 2.5 times more Omega 3, 3.4 times more Carbohydrate and 2.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dark Rye Flour have similar amounts of Sugars per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Dark Rye Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.