Comparing Nutrients in 5 ounces Rolls, dinner, rye VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, rye	14%	11%	75%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Rolls, dinner, rye	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 405kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	285% 48.5g	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	25% 32.4g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	39.5% 15g	38g per day for Men 19-50 years
Protein	26% 14.6g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, rye	Oil Roasted 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	45% 0.54mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.76% 0.088mg	86.4% 1.12mg	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	35% 140μg	83% 332μg	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% 0mg	1.73% 1.56mg	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	3.2% 0.48mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, rye	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.28mg	284% 2.56mg	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	48% 3.83mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	128% 2.95mg	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	32% 225mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	71.6% 39.4μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	61.4% 921mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.37mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	1.15% 42.7g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rolls, dinner, rye vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 18.1 times more Vitamin B5, 12.8 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and 106.9 times more Vitamin E than Rolls, dinner, rye.
• Both Rolls, dinner, rye and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin K per 5 oz.
• Both Rolls, dinner, rye as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Rolls, dinner, rye vs Oil Roasted Sunflower Seeds:

• Rolls, dinner, rye have 216.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Calcium, 9 times more Copper, 1.6 times more Iron, 2.4 times more Magnesium, 3 times more Manganese, 7.2 times more Phosphorus, 2.7 times more Potassium, 2.8 times more Selenium and 5.4 times more Zinc than Rolls, dinner, rye.

Comparison of macro-nutrients per 5 ounces:

• Rolls, dinner, rye have 2.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Energy, 15.1 times more Fat, 11.7 times more Saturated Fat, 1.6 times more Omega 3, 52.1 times more Omega 6, 2.7 times more Sugars, 2.2 times more Fiber and 1.9 times more Protein than Rolls, dinner, rye.
• Both Rolls, dinner, rye as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.