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

Macros Ratio

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

Macro Nutrients

	Dark Rye Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.2% 645kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	18.2% 0.29g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	35% 45.4g	130g per day for Men 19-50 years
Sugars	6.32% 4.6g	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 3.57g	% 4.7g	g per day for Men 19-50 years
Fiber	124% 47.2g	55.4% 21g	38g per day for Men 19-50 years
Protein	56.4% 31.6g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Oil 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.6% 0.88mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	523% 12mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	42% 1423mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Dark Rye Flour has 1.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Vitamin B5, 1.8 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin C and 13.3 times more Vitamin E than Dark Rye Flour.
• Both Dark Rye Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 7 oz.
• Both Dark Rye Flour as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Dark Rye Flour has 1.3 times more Magnesium, 2.9 times more Manganese and 1.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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.
• Both Dark Rye Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dark Rye Flour has 1.8 times more Omega 3, 3 times more Carbohydrate and 2.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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.
• Both Dark Rye Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.