Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Roasted Sunflower Seeds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	28.4% 825kcal	9.92% 288kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	4.24% 4.1g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	5.92% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	44% 57.4g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	4.48% 3.25g	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	41.4% 15.7g	44.8% 17g	38g per day for Men 19-50 years
Protein	49% 27.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	8.4% 0.11mg	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	84% 336μg	20.6% 82.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0.63% 0.57mg	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	247% 37mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	9.92% 99mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	21% 0.19mg	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	67.3% 5.4mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	28% 0.64mg	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	234% 1637mg	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	48.5% 727mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	1.76% 65.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Rye Reduced-calorie Bread:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.8 times more Vitamin B3, 23.7 times more Vitamin B5, 10.4 times more Vitamin B6, 4.1 times more Vitamin B9, 3.5 times more Vitamin C, 93.2 times more Vitamin E and 4.5 times more Vitamin K than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 3.5 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Rye Reduced-calorie Bread have similar amounts of Vitamin B2 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Rye Reduced-calorie Bread:

• Dry Roasted Sunflower Seed Kernels no Salt have 13.8 times more Copper, 1.2 times more Iron, 5.9 times more Magnesium, 4.7 times more Manganese, 14.8 times more Phosphorus, 8.7 times more Potassium, 2.8 times more Selenium and 8 times more Zinc than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 171 times more Sodium and 38.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Rye Reduced-calorie Bread have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Energy, 17.2 times more Fat, 14.2 times more Saturated Fat, 1.7 times more Omega 3, 46.2 times more Omega 6 and 2.1 times more Protein than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Rye Reduced-calorie Bread have similar amounts of Sugars and Fiber per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.