Comparing Nutrients in 300 calories Rye Bread VS Sunflower Seeds

Weight per 300 calories

• Rye Bread: 116g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 2.3 times more energy per unit of mass than Rye Bread, which is very high in comparison to other foods. Rye Bread having high energy density.

Which food has more nutrients per 300 calories - Rye Bread or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Rye Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.94% 3.82g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	6.15% 4.46g	1.86% 1.35g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	17.7% 6.7g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	17.6% 9.85g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	53% 0.69mg	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	32% 127μg	29% 117μg	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	0.51% 0.46mg	0.8% 0.72mg	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	2.55% 0.38mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.46% 84.6mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	103% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	1.48% 59μg	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	41% 3.28mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	11% 46.3mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	43.6% 1mg	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	20.7% 145mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	5.66% 192mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	65% 35.8μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	46.6% 698mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	1.17% 43.2g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rye Bread vs Sunflower Seeds:

• Rye Bread has 2.1 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B1, 8 times more Vitamin B6 and 47.3 times more Vitamin E than Rye Bread.
• Both Rye Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Rye Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Rye Bread vs Sunflower Seeds:

• Rye Bread has 2.1 times more Calcium, 1.2 times more Iron, 1.3 times more Selenium and 151.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Copper, 3.6 times more Magnesium, 2.3 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Zinc than Rye Bread.
• Both Rye Bread and Dried Sunflower Seed Kernels have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Rye Bread has 2.3 times more Omega 3, 5.4 times more Carbohydrate, 3.3 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.9 times more Fat, 3.2 times more Saturated Fat and 13.8 times more Omega 6 than Rye Bread.
• Both Rye Bread and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Rye Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.