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

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, rye	14%	11%	75%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Rolls, dinner, rye	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 405kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	312% 53g	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	22.5% 29g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	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	18.3% 6.95g	43% 16.3g	38g per day for Men 19-50 years
Protein	26% 14.6g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, rye	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	45% 0.54mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.76% 0.088mg	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	35% 140μg	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% 0mg	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	3.2% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, rye	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.28mg	289% 2.6mg	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	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	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	32% 225mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	71.6% 39.4μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	1.15% 42.7g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, rye VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Rolls, dinner, rye 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 Rolls, dinner, rye vs Toasted Sunflower Seeds:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 18.4 times more Vitamin B5, 13 times more Vitamin B6 and 2.4 times more Vitamin B9 than Rolls, dinner, rye.
• Both Rolls, dinner, rye and Toasted Sunflower Seeds provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per five ounces.
• Both Rolls, dinner, rye 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 Rolls, dinner, rye vs Toasted Sunflower Seeds:

• 5 ounces of Rolls, dinner, rye have 216.7 times more Sodium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Calcium, 9.1 times more Copper, 2.5 times more Iron, 2.4 times more Magnesium, 3 times more Manganese, 7.3 times more Phosphorus, 2.7 times more Potassium and 5.5 times more Zinc than Rolls, dinner, rye.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, dinner, rye have 2.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Energy, 16.7 times more Fat, 9.8 times more Saturated Fat, 1.5 times more Omega 3, 57 times more Omega 6, 2.3 times more Fiber and 1.7 times more Protein than Rolls, dinner, rye.