Comparing Nutrients in 5 ounces Rye Bread VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Rye Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.7% 367kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	4.82% 4.68g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	2.77% 0.89g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.16% 1.05g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.7% 68.5g	22.5% 29g	130g per day for Men 19-50 years
Sugars	7.53% 5.46g	NA	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	21.6% 8.22g	43% 16.3g	38g per day for Men 19-50 years
Protein	21.5% 12g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.3% 0.62mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.5% 0.47mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	87.8% 1.14mg	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	39% 156μg	84.3% 337μg	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	0.63% 0.57mg	2.2% 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	3.1% 0.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.3% 103mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	289% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	1.8% 72.3μg	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	50% 4mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	50.8% 1.17mg	130% 3mg	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	25.3% 177mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	79.6% 43.8μg	NA	55μg per day for Men 19-50 years
Sodium	57% 855mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	1.43% 53g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Rye Bread versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rye Bread vs Toasted Sunflower Seeds:

• 5 ounces of Rye Bread have 1.3 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 16 times more Vitamin B5, 10.7 times more Vitamin B6 and 2.2 times more Vitamin B9 than Rye Bread.
• Both Rye Bread and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• Both Rye Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Rye Bread vs Toasted Sunflower Seeds:

• 5 ounces of Rye Bread have 1.3 times more Calcium and 201 times more Sodium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 9.9 times more Copper, 2.4 times more Iron, 3.2 times more Magnesium, 2.6 times more Manganese, 9.3 times more Phosphorus, 3 times more Potassium and 4.6 times more Zinc than Rye Bread.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rye Bread have 2.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Energy, 17.2 times more Fat, 9.5 times more Saturated Fat, 1.3 times more Omega 3, 50.6 times more Omega 6, 2 times more Fiber and 2 times more Protein than Rye Bread.