Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Roasted Sunflower Seeds	Dark Rye Flour	Recommended Dietary Allowance
Energy	91% 2640kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	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	84% 109g	239% 311g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	NA	% 8.16g	g per day for Men 19-50 years
Fiber	132% 50.3g	284% 108g	38g per day for Men 19-50 years
Protein	157% 87.7g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	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	789% 118mg	82.6% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dark Rye Flour	Recommended Dietary Allowance
Calcium	31.8% 318mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	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	215% 17.2mg	282% 22.5mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	323% 2263mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	96% 3252mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	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	218% 24mg	208% 23mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	1.3% 48.8g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B3, 4.8 times more Vitamin B5, 1.8 times more Vitamin B6, 7.2 times more Vitamin B9, more Vitamin C and 9.6 times more Vitamin E than Dark Rye Flour.
• While Dark Rye Flour contains 3 times more Vitamin B1 and 2.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dark Rye Flour have similar amounts of Vitamin B2 per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Dark Rye Flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Calcium, 3.3 times more Copper, 2.3 times more Phosphorus and 4.4 times more Selenium than Dark Rye Flour.
• While Dark Rye Flour contains 1.3 times more Iron and 2.9 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dark Rye Flour have similar amounts of Magnesium, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Energy, 22.4 times more Fat, 19.4 times more Saturated Fat, 36.5 times more Omega 6 and 1.2 times more Protein than Dark Rye Flour.
• While Dark Rye Flour contains 2.1 times more Omega 3, 2.9 times more Carbohydrate and 2.1 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dark Rye Flour have similar amounts of Sugars per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dark Rye Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.