Comparing Nutrients in 7 ounces Rye Bread VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Rye Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.7% 514kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	6.75% 6.55g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.24g	37% 12g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.63% 1.47g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	31.4% 41g	130g per day for Men 19-50 years
Sugars	10.5% 7.64g	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	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	30.3% 11.5g	60% 23g	38g per day for Men 19-50 years
Protein	30% 17g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.8% 0.86mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.55mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	123% 1.6mg	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	54.6% 218μg	118% 472μg	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	0.88% 0.79mg	3.1% 2.78mg	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	4.37% 0.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.5% 145mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	404% 3.64mg	0.9mg per day for Men 19-50 years
Fluoride	2.53% 101μg	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	70.2% 5.6mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	182% 4.2mg	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	35.4% 248mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	111% 61.3μg	NA	55μg per day for Men 19-50 years
Sodium	79.8% 1197mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	2% 74g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Rye Bread versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rye Bread vs Toasted Sunflower Seeds:

• 7 ounces of Rye Bread have 1.3 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 16 times more Vitamin B5, 10.7 times more Vitamin B6 and 2.2 times more Vitamin B9 than Rye Bread.
• Both Rye Bread and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• Both Rye Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Rye Bread vs Toasted Sunflower Seeds:

• 7 ounces of Rye Bread have 1.3 times more Calcium and 201 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 9.9 times more Copper, 2.4 times more Iron, 3.2 times more Magnesium, 2.6 times more Manganese, 9.3 times more Phosphorus, 3 times more Potassium and 4.6 times more Zinc than Rye Bread.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rye Bread have 2.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Energy, 17.2 times more Fat, 9.5 times more Saturated Fat, 1.3 times more Omega 3, 50.6 times more Omega 6, 2 times more Fiber and 2 times more Protein than Rye Bread.