Comparing Nutrients in 7 ounces Dark Rye Flour VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dark Rye Flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	22.2% 645kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	18.2% 0.29g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	6.32% 4.6g	7.17% 5.2g	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	0.63% 0.46g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 3.57g	% 4.96g	g per day for Men 19-50 years
Fiber	124% 47.2g	45% 17g	38g per day for Men 19-50 years
Protein	56.4% 31.6g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.6% 0.88mg	205% 2.67mg	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	16.4% 65.5μg	113% 450μg	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% 0mg	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	36% 5.4mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	397% 3.57mg	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	123% 9.86mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	523% 12mg	168% 3.87mg	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	141% 990mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	42% 1423mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dark Rye Flour vs Sunflower Seeds:

• Dark Rye Flour has 1.3 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 3 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin C and 12.9 times more Vitamin E than Dark Rye Flour.
• Both Dark Rye Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dark Rye Flour vs Sunflower Seeds:

• Dark Rye Flour has 3.1 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Calcium, 3.2 times more Copper, 2 times more Magnesium, 1.3 times more Phosphorus and 2.9 times more Selenium than Dark Rye Flour.
• Both Dark Rye Flour and Dried Sunflower Seed Kernels have similar amounts of Iron, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dark Rye Flour has 2.5 times more Omega 3, 3.4 times more Carbohydrate and 2.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 23.2 times more Fat, 16.6 times more Saturated Fat, 25.6 times more Omega 6 and 1.3 times more Protein than Dark Rye Flour.
• Both Dark Rye Flour and Dried Sunflower Seed Kernels have similar amounts of Sugars per 7 oz.
• Both Dark Rye Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.