Comparing Nutrients in 300 calories Dark Rye Flour VS Sunflower Seed Butter

Weight per 300 calories

• Dark Rye Flour: 92g
• Sunflower Seed Butter: 48.6g

Sunflower Seed Butter no Salt has 1.9 times more energy per unit of mass than Dark Rye Flour, which is very high in comparison to other foods. Dark Rye Flour having high energy density.

Discover which food has more nutrients per 300 calories - Dark Rye Flour or Sunflower Seed Butter?

Macros Ratio

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

Macro Nutrients

	Dark Rye Flour	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.4g	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	2.94% 2.13g	7.07% 5.12g	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	0.29% 0.21g	0% 0g	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	% 0.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.66g	% 5.1g	g per day for Men 19-50 years
Fiber	58% 22g	7.3% 2.77g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.1% 0.92μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.94mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	20.6% 0.27mg	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	7.6% 30.5μg	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% 0mg	1.46% 1.3mg	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	17% 2.52mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	3.4% 34mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	57.4% 0.52mg	86.3% 0.78mg	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	57.3% 4.6mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	35% 148mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	44% 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	66% 461mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	30.2% 16.6μg	92% 50.8μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.85mg	0.097% 1.46mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.008% 0.3g	3700g per day for Men 19-50 years

Dark Rye Flour VS Sunflower Seed Butter Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dark Rye Flour or Sunflower Seed Butter?

Lets compare vitamin content per 300 calories of Dark Rye Flour vs Sunflower Seed Butter:

• 300 calories of Dark Rye Flour have 11.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.2 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 3.8 times more Vitamin B9 and 4.4 times more Vitamin E than Dark Rye Flour.
• 300 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• Both Dark Rye Flour as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dark Rye Flour vs Sunflower Seed Butter:

• 300 calories of Dark Rye Flour have 2.3 times more Iron, 5.6 times more Manganese, 1.4 times more Phosphorus, 2.4 times more Potassium and 2 times more Zinc than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 1.5 times more Copper and 3.1 times more Selenium than Dark Rye Flour.
• Both Dark Rye Flour and Sunflower Seed Butter contain similar levels of Magnesium per 300 calories.
• Both Dark Rye Flour as well as Sunflower Seed Butter no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dark Rye Flour have 5.6 times more Omega 3, 5.6 times more Carbohydrate, 7.9 times more Fiber and 1.7 times more Protein than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 13.1 times more Fat, 9.2 times more Saturated Fat, 5.7 times more Omega 6 and 2.4 times more Sugars than Dark Rye Flour.
• Both Dark Rye Flour and Sunflower Seed Butter offer comparable quantities of Energy per 300 calories.
• 300 calories of Dark Rye Flour provide inadequate amounts of Omega 6
• 300 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3