Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Roasted Sunflower Seeds	Toasted Rye Bread	Recommended Dietary Allowance
Energy	28.4% 825kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	6.77% 1.15g	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	58% 75.3g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	8.27% 6g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	49% 27.4g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Toasted Rye 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	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	36.2% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	8.07% 0.1mg	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	36.5% 146μg	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	2.2% 2mg	0.31% 0.28mg	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	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	9.92% 99mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	32% 0.29mg	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	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	55.8% 1.3mg	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	234% 1637mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	7.63% 259mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	87.6% 48μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	1.2% 44g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B3, 22.4 times more Vitamin B5, 10.9 times more Vitamin B6, 2.3 times more Vitamin B9, 7 times more Vitamin C, 70.5 times more Vitamin E and 2.1 times more Vitamin K than Toasted Rye Bread.
• While Toasted Rye Bread contains 3.6 times more Vitamin B1 and 1.3 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 9 times more Copper, 1.2 times more Iron, 3 times more Magnesium, 2.3 times more Manganese, 8.4 times more Phosphorus, 4.6 times more Potassium, 2.3 times more Selenium and 4.2 times more Zinc than Toasted Rye Bread.
• While Toasted Rye Bread contains 221.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted Rye 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 times more Energy, 13.8 times more Fat, 7.6 times more Saturated Fat, 40.4 times more Omega 6, 1.7 times more Fiber and 2.1 times more Protein than Toasted Rye Bread.
• While Toasted Rye Bread contains 2.2 times more Carbohydrate and 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted Rye Bread have similar amounts of Omega 3 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.