Comparing Nutrients in 5 ounces Rye VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Rye	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.5% 479kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.3g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	9.57% 0.15g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.5% 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	82.7% 108g	22.5% 29g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	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	0.22% 0.16g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	56.3% 21.4g	43% 16.3g	38g per day for Men 19-50 years
Protein	26% 14.7g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Rye	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.3% 0.45mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.4% 0.36mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	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	13.5% 54μg	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	8.03% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.97% 8.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.4% 34mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	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	46.6% 3.73mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	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	67.2% 471mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	21.3% 723mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	36% 19.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	34% 3.76mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 Rye vs Toasted Sunflower Seeds:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 4.8 times more Vitamin B5, 2.7 times more Vitamin B6 and 6.3 times more Vitamin B9 than Rye grain.
• Both Rye and Toasted Sunflower Seeds provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per five ounces.
• Both Rye grain 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 vs Toasted Sunflower Seeds:

• 5 ounces of Rye have 1.2 times more Manganese than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Calcium, 5 times more Copper, 2.6 times more Iron, 3.5 times more Phosphorus and 2 times more Zinc than Rye grain.
• Both Rye and Toasted Sunflower Seeds contain similar levels of Magnesium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rye have 1.4 times more Omega 3, 3.7 times more Carbohydrate and 1.3 times more Fiber than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 34.8 times more Fat, 30.2 times more Saturated Fat, 56.7 times more Omega 6 and 1.7 times more Protein than Rye grain.