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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Toasted Sunflower Seeds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	30.3% 877kcal	9.92% 288kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	4.24% 4.1g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	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	22.5% 29g	44% 57.4g	130g per day for Men 19-50 years
Sugars	NA	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	43% 16.3g	44.8% 17g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	38.4% 0.46mg	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 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	84.3% 337μg	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	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	289% 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	121% 9.65mg	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% 1641mg	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	NA	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	68.3% 7.5mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	1.76% 65.2g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B3, 23.8 times more Vitamin B5, 10.5 times more Vitamin B6, 4.1 times more Vitamin B9 and 3.5 times more Vitamin C than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Rye Reduced-calorie Bread have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Toasted 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 Toasted Sunflower Seeds vs Rye Reduced-calorie Bread:

• Toasted Sunflower Seed Kernels no Salt have 13.8 times more Copper, 2.2 times more Iron, 5.9 times more Magnesium, 4.7 times more Manganese, 14.8 times more Phosphorus, 5 times more Potassium and 8 times more Zinc than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.3 times more Calcium, 171 times more Sodium and 46 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Toasted Sunflower Seed Kernels no Salt have 3 times more Energy, 19.6 times more Fat, 16.2 times more Saturated Fat, 1.9 times more Omega 3, 52.7 times more Omega 6 and 1.9 times more Protein than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Rye Reduced-calorie Bread have similar amounts of Fiber per 5 oz.
• Both Toasted Sunflower Seed Kernels no Salt as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.