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

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Rye Reduced-calorie Bread: 246g

Toasted Sunflower Seeds have 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 - Toasted Sunflower Seeds or Rye Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Toasted 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	47.3% 46g	7.36% 7.14g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	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	12.8% 16.6g	76.7% 100g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	g per day for Men 19-50 years
Fiber	24.4% 9.3g	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

	Toasted 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% 0.26mg	75.3% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	39% 6.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	1.26% 1.13mg	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	NA	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

	Toasted Sunflower Seeds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	4.6% 46mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	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	68.8% 5.5mg	95% 7.64mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	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	134% 935mg	27.4% 192mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	NA	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	84.2% 1264mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	3.06% 113g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Rye Reduced-calorie Bread Nutrients Per 500 Kcal

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

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

• 500 calories of Toasted Sunflower Seeds have 7.8 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Rye Reduced-calorie Bread.
• While 500 kcal of Rye Reduced-calorie Bread contain 3.4 times more Vitamin B1, 2.6 times more Vitamin B2 and 1.8 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Toasted Sunflower Seeds have 4.5 times more Copper, 1.9 times more Magnesium, 1.5 times more Manganese, 4.9 times more Phosphorus, 1.6 times more Potassium and 2.6 times more Zinc than Rye Reduced-calorie Bread.
• While 500 kcal of Rye Reduced-calorie Bread contain 4.1 times more Calcium, 1.4 times more Iron and 521.4 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 500 calories of Toasted Sunflower Seeds 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 Toasted Sunflower Seeds have 6.4 times more Fat, 5.3 times more Saturated Fat and 17.3 times more Omega 6 than Rye Reduced-calorie Bread.
• While 500 kcal of Rye Reduced-calorie Bread contain 6 times more Carbohydrate, 3.2 times more Fiber and 1.6 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Rye Reduced-calorie Bread offer comparable quantities of Energy per 500 calories.
• Both Toasted Sunflower Seed Kernels no Salt as well as Rye Reduced-calorie Bread provide inadequate amounts of Omega 3 in 500 calories.