Comparing Nutrients in 300 calories Sunflower Seeds VS Rye Reduced-calorie Bread

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Rye Reduced-calorie Bread: 148g

Sunflower Seeds have 2.9 times more energy per 100g than Rye Reduced-calorie Bread. It has very high energy density when compared to other foods. Rye Reduced-calorie Bread having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Sunflower Seeds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	6.17% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	46% 60g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	4.67% 3.4g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	46.7% 17.7g	38g per day for Men 19-50 years
Protein	19% 10.7g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	8.78% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	8.75% 0.11mg	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	29% 117μg	21.4% 85.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.46% 0.059μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	0.66% 0.59mg	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	120% 18mg	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.74% 0.89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	4% 40mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	22% 0.2mg	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	33.7% 2.7mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	7.74% 32.5mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	29% 0.67mg	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	48.4% 339mg	16.5% 115mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	75% 41.2μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	8.87% 0.98mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	1.84% 68g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin B1, 1.3 times more Vitamin B5, 6.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 43.7 times more Vitamin E than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.9 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Rye Reduced-calorie Bread have similar amounts of Vitamin B3 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Dried Sunflower Seed Kernels have 4.7 times more Copper, 5.1 times more Magnesium, 1.5 times more Manganese, 2.9 times more Phosphorus, 2.3 times more Potassium and 2.6 times more Zinc than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2.8 times more Calcium, 1.7 times more Iron, 1.5 times more Selenium and 164 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 6.2 times more Fat, 4.2 times more Saturated Fat and 11.3 times more Omega 6 than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2 times more Omega 3, 5.8 times more Carbohydrate, 2.5 times more Sugars, 4 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Rye Reduced-calorie Bread have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.