Comparing Nutrients in 500 calories Rye VS Sunflower Seeds

Weight per 500 calories

• Rye: 148g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Rye grain, which is very high in comparison to other foods. Rye having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Rye	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.4g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	5.73% 0.97g	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	86.3% 112g	13% 17g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 1.05g	% 2.14g	g per day for Men 19-50 years
Fiber	58.8% 22.3g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Rye	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.48μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.3mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.16mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.43mg	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	14% 56.2μg	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% 0mg	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	8.4% 1.26mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.27% 8.73μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.55% 35.5mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	60.3% 0.54mg	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	48.6% 3.9mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	166% 3.8mg	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	70% 491mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	37.4% 20.6μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 2.96mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.92mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Rye grain has 1.2 times more Vitamin B2, 2.2 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1, 2.6 times more Vitamin B6, 3.5 times more Vitamin B9 and 23.9 times more Vitamin E than Rye grain.
• Both Rye grain and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 500 kcal.
• Both Rye grain as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Rye vs Sunflower Seeds:

• Rye grain has 2.3 times more Manganese and 1.4 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Calcium, 2.8 times more Copper, 1.7 times more Magnesium and 2.2 times more Selenium than Rye grain.
• Both Rye grain and Dried Sunflower Seed Kernels have similar amounts of Iron, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Rye grain has 3.1 times more Omega 3, 6.6 times more Carbohydrate and 3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.3 times more Fat, 13.1 times more Saturated Fat and 20.2 times more Omega 6 than Rye grain.
• Both Rye grain and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Rye grain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.