Comparing Nutrients in 500 calories Rye Reduced-calorie Bread VS Sunflower Seed Butter

Weight per 500 calories

• Rye Reduced-calorie Bread: 246g
• Sunflower Seed Butter: 81g

Sunflower Seed Butter no Salt has 3 times more energy per unit of mass than Rye Reduced-calorie Bread, which is very high in comparison to other foods. Rye Reduced-calorie Bread having above average energy density.

Discover which food has more nutrients per 500 calories - Rye Reduced-calorie Bread or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Rye Reduced-calorie Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.36% 7.14g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	46.4% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.7% 100g	14.5% 19g	130g per day for Men 19-50 years
Sugars	7.78% 5.64g	11.8% 8.54g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	77.8% 29.6g	12% 4.6g	38g per day for Men 19-50 years
Protein	40% 22.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.3% 0.9mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.22mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	34.3% 0.45mg	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	35.7% 143μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.1% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	2.43% 2.2mg	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	4.6% 0.69mg	124% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.23% 1.48μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	18.7% 187mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	144% 1.3mg	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	95% 7.64mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	48.5% 1.1mg	73% 1.68mg	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	27.4% 192mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	125% 68.7μg	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	84.2% 1264mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	3.06% 113g	0.014% 0.5g	3700g per day for Men 19-50 years

Rye Reduced-calorie Bread VS Sunflower Seed Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rye Reduced-calorie Bread or Sunflower Seed Butter?

Lets compare vitamin content per 500 calories of Rye Reduced-calorie Bread vs Sunflower Seed Butter:

• 500 calories of Rye Reduced-calorie Bread have 21 times more Vitamin B1 and 4.5 times more Vitamin B2 than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 1.3 times more Vitamin B5, 2.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 26.9 times more Vitamin E than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Sunflower Seed Butter provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Rye Reduced-calorie Bread have insufficient amounts of Vitamin E
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• Both Rye Reduced-calorie Bread as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Rye Reduced-calorie Bread vs Sunflower Seed Butter:

• 500 calories of Rye Reduced-calorie Bread have 3.6 times more Calcium, 2.3 times more Iron and 519.7 times more Sodium than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 4 times more Copper, 4.7 times more Magnesium, 1.5 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium and 2.4 times more Zinc than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Sunflower Seed Butter contain similar levels of Selenium per 500 calories.
• 500 calories of Rye Reduced-calorie Bread lack sufficient amounts of Potassium
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rye Reduced-calorie Bread have 5.3 times more Carbohydrate, 6.4 times more Fiber and 1.6 times more Protein than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 6.3 times more Fat, 4.2 times more Saturated Fat, 4.5 times more Omega 6 and 1.5 times more Sugars than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Sunflower Seed Butter offer comparable quantities of Energy per 500 calories.
• Both Rye Reduced-calorie Bread as well as Sunflower Seed Butter no Salt provide inadequate amounts of Omega 3 in 500 calories.