Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dark Rye Flour	Recommended Dietary Allowance
Energy	29% 839kcal	16% 461kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	3.24% 3.15g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	7.5% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	75% 97g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	4.5% 3.27g	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% 0g	0.45% 0.33g	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	% 1.05g	% 0.31g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 2.55g	g per day for Men 19-50 years
Fiber	39.5% 15g	88.8% 33.7g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	40.3% 22.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	37.3% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	27.4% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	48.3% 0.63mg	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	83% 332μg	11.7% 46.8μg	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	1.73% 1.56mg	0% 0mg	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	343% 51.5mg	25.8% 3.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dark Rye Flour	Recommended Dietary Allowance
Calcium	12.3% 123mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	88% 0.79mg	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	76% 6.07mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	374% 8.6mg	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	231% 1615mg	101% 707mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.41% 15.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Dark Rye Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Dark Rye Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Dark Rye Flour:

• 5 ounces of Oil Roasted Sunflower Seeds have 4.8 times more Vitamin B5, 1.8 times more Vitamin B6, 7.1 times more Vitamin B9 and 13.3 times more Vitamin E than Dark Rye Flour.
• While 5 oz of Dark Rye Flour contain 1.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dark Rye Flour provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per five ounces.
• Both Oil Roasted Sunflower Seed Kernels as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Dark Rye Flour:

• 5 ounces of Oil Roasted Sunflower Seeds have 2.4 times more Calcium, 3.2 times more Copper, 2.3 times more Phosphorus and 4.3 times more Selenium than Dark Rye Flour.
• While 5 oz of Dark Rye Flour contain 1.3 times more Magnesium, 2.9 times more Manganese and 1.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dark Rye Flour contain similar levels of Iron and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.8 times more Energy, 23.1 times more Fat, 26.3 times more Saturated Fat, 38.1 times more Omega 6, 1.3 times more Sugars and 1.3 times more Protein than Dark Rye Flour.
• While 5 oz of Dark Rye Flour contain 1.8 times more Omega 3, 3 times more Carbohydrate and 2.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.