Comparing Nutrients in 300 calories Rye Bread VS Toasted Sunflower Seeds

Weight per 300 calories

• Rye Bread: 116g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 2.4 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.

Discover which food has more nutrients per 300 calories - Rye Bread or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Rye Bread	Toasted 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	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	6.15% 4.46g	NA	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	NA	g per day for Men 19-50 years
Fiber	17.7% 6.7g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	17.6% 9.85g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	30% 0.39mg	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% 115μg	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	0.75% 0.68mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.46% 84.6mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	99% 0.89mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	11% 46.3mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	44.5% 1.02mg	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	80% 561mg	700mg per day for Men 19-50 years
Potassium	5.66% 192mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	65% 35.8μg	NA	55μg per day for Men 19-50 years
Sodium	46.6% 698mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	1.17% 43.2g	0.013% 0.48g	3700g per day for Men 19-50 years

Rye Bread VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rye Bread or Toasted Sunflower Seeds?

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

• 300 calories of Rye Bread have 3.2 times more Vitamin B1, 2.8 times more Vitamin B2 and 2.2 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 6.7 times more Vitamin B5 and 4.5 times more Vitamin B6 than Rye Bread.
• Both Rye Bread and Toasted Sunflower Seeds provide similar amounts of Vitamin B9 per 300 calories.
• Both Rye Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Rye Bread have 3.1 times more Calcium and 480.4 times more Sodium than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 4.1 times more Copper, 1.3 times more Magnesium, 3.9 times more Phosphorus and 1.9 times more Zinc than Rye Bread.
• Both Rye Bread and Toasted Sunflower Seeds contain similar levels of Iron and Manganese per 300 calories.
• 300 calories of Rye Bread lack sufficient amounts of Potassium
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rye Bread have 5.6 times more Carbohydrate and 1.2 times more Fiber than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 7.2 times more Fat, 4 times more Saturated Fat and 21.2 times more Omega 6 than Rye Bread.
• Both Rye Bread and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Rye Bread provide inadequate amounts of Omega 6
• Both Rye Bread as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.