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

Weight per 500 calories

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

Sunflower Seed Butter has 3 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.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 500 calories of Sunflower Seed Butter have 4 times more Copper, 4.7 times more Magnesium, 1.5 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium, 1.2 times more Selenium and 2.4 times more Zinc than Rye Reduced-calorie Bread.
• While 500 kcal of Rye Reduced-calorie Bread contain 3.6 times more Calcium, 2.3 times more Iron and 519.7 times more Sodium than Sunflower Seed Butter no Salt.
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium
• 500 calories of Rye Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

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