Comparing Nutrients in 7 ounces Dark Rye Flour VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dark Rye Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.2% 645kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	18.2% 0.29g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	6.32% 4.6g	7.47% 5.4g	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	NA	g per day for Men 19-50 years
Fiber	124% 47.2g	58% 22g	38g per day for Men 19-50 years
Protein	56.4% 31.6g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.6% 0.88mg	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	16.4% 65.5μg	118% 470μg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	523% 12mg	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	141% 990mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	42% 1423mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Dark Rye Flour has 3 times more Vitamin B1 and 2.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B3, 4.8 times more Vitamin B5, 1.8 times more Vitamin B6, 7.2 times more Vitamin B9, more Vitamin C and 9.6 times more Vitamin E than Dark Rye Flour.
• Both Dark Rye Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 7 oz.
• Both Dark Rye Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dark Rye Flour has 1.3 times more Iron, 1.2 times more Magnesium and 2.9 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Calcium, 3.3 times more Copper, 2.3 times more Phosphorus and 4.4 times more Selenium than Dark Rye Flour.
• Both Dark Rye Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dark Rye Flour has 2.1 times more Omega 3, 2.9 times more Carbohydrate and 2.1 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 22.4 times more Fat, 19.4 times more Saturated Fat and 36.5 times more Omega 6 than Dark Rye Flour.
• Both Dark Rye Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars and Protein per 7 oz.
• Both Dark Rye Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.