Comparing Nutrients in 5 ounces Toasted Rye Bread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Toasted Rye Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 403kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	3.05% 0.98g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	6.77% 1.15g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	22% 28.3g	130g per day for Men 19-50 years
Sugars	8.27% 6g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	24% 9.07g	32% 12g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.2% 0.47mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	147% 1.9mg	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	36.5% 146μg	80.4% 322μg	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	0.31% 0.28mg	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	3.5% 0.52mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.3% 113mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	283% 2.55mg	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	55% 4.4mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	120% 2.76mg	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	28% 196mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	7.63% 259mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	87.6% 48μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Toasted Rye Bread has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Vitamin B1, 2.2 times more Vitamin B3, 3.6 times more Vitamin B5, 18.2 times more Vitamin B6, 2.2 times more Vitamin B9, 7 times more Vitamin C and 95.1 times more Vitamin E than Toasted Rye Bread.
• Both Toasted Rye Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 5 oz.
• Both Toasted Rye Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Toasted Rye Bread has 73.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.8 times more Copper, 1.7 times more Iron, 7.6 times more Magnesium, 2.2 times more Manganese, 4.8 times more Phosphorus, 3.5 times more Potassium, 1.6 times more Selenium and 4 times more Zinc than Toasted Rye Bread.
• Both Toasted Rye Bread and Dried Sunflower Seed Kernels have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Rye Bread has 2.7 times more Carbohydrate and 1.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Energy, 14.3 times more Fat, 6.5 times more Saturated Fat, 28.4 times more Omega 6, 1.3 times more Fiber and 2.2 times more Protein than Toasted Rye Bread.
• Both Toasted Rye Bread and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 5 oz.
• Both Toasted Rye Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.