Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Rye Reduced-calorie Bread

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Rye Reduced-calorie Bread: 246g

Oil Roasted 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 500 calories - Oil Roasted Sunflower Seeds or Rye Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	7.36% 7.14g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	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	15% 19.3g	76.7% 100g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	77.8% 29.6g	38g per day for Men 19-50 years
Protein	30.3% 17g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	75.3% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	39% 6.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	49.4% 198μg	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	1.03% 0.93mg	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	205% 30.7mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	1.23% 1.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	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	45% 3.6mg	95% 7.64mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	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	137% 962mg	27.4% 192mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	84.2% 1264mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	3.06% 113g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Rye Reduced-calorie Bread:

• Oil Roasted Sunflower Seed Kernels have 8 times more Vitamin B5, 3.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 44.5 times more Vitamin E than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 3.3 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.8 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted 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 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Rye Reduced-calorie Bread:

• Oil Roasted Sunflower Seed Kernels have 4.7 times more Copper, 2 times more Magnesium, 1.6 times more Manganese, 5 times more Phosphorus, 1.7 times more Potassium and 2.7 times more Zinc than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2.5 times more Calcium, 2.1 times more Iron and 498.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Rye Reduced-calorie Bread have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Sunflower Seed Kernels have 6.1 times more Fat, 6.6 times more Saturated Fat and 16.5 times more Omega 6 than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.5 times more Omega 3, 5.2 times more Carbohydrate, 2.1 times more Sugars, 3.3 times more Fiber and 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Rye Reduced-calorie Bread have similar amounts of Energy per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.