Comparing Nutrients in 500 calories Toasted Rye Bread VS Sunflower Seeds

Weight per 500 calories

• Toasted Rye Bread: 176g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 2.1 times more energy per unit of mass than Toasted Rye Bread, which is very high in comparison to other foods. Toasted Rye Bread having high energy density.

Which food has more nutrients per 500 calories - Toasted Rye Bread or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Toasted Rye Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.53% 6.34g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	13% 17g	130g per day for Men 19-50 years
Sugars	10.3% 7.45g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	29.7% 11.3g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	29.6% 16.5g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.63mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	88.6% 1.15mg	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	45.3% 181μg	48.6% 194μg	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	0.39% 0.35mg	1.33% 1.2mg	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	4.34% 0.65mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 141mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	171% 1.54mg	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	68.2% 5.46mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	18% 75.7mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	69.3% 1.6mg	72.6% 1.67mg	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	34.7% 243mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	9.48% 322mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	78% 1169mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	1.48% 54.6g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toasted Rye Bread vs Sunflower Seeds:

• Toasted Rye Bread has 1.9 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Vitamin B1, 1.8 times more Vitamin B5, 8.8 times more Vitamin B6 and 46.2 times more Vitamin E than Toasted Rye Bread.
• Both Toasted Rye Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Toasted 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 500 kcal.

Comparing minerals per 500 calories for Toasted Rye Bread vs Sunflower Seeds:

• Toasted Rye Bread has 2.1 times more Calcium, 1.2 times more Iron, 1.3 times more Selenium and 151.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Copper, 3.7 times more Magnesium, 2.3 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Zinc than Toasted Rye Bread.
• Both Toasted Rye Bread and Dried Sunflower Seed Kernels have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Toasted Rye Bread has 2.3 times more Omega 3, 5.5 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 7 times more Fat, 3.1 times more Saturated Fat and 13.8 times more Omega 6 than Toasted Rye Bread.
• Both Toasted Rye Bread and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Toasted Rye Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.