Comparing Nutrients in 7 ounces Medium Rye flour VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Medium Rye flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	24% 693kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	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	115% 150g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	3% 2.2g	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	0.33% 0.24g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	% 4.96g	g per day for Men 19-50 years
Fiber	61.6% 23.4g	45% 17g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.43mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	17% 67.5μg	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	19% 2.84mg	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

	Medium Rye flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	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	63% 5.04mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	208% 4.8mg	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	63.8% 447mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	22% 742mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	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	39% 4.3mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.59% 21.8g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Medium Rye flour vs Sunflower Seeds:

• Medium Rye flour has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.2 times more Vitamin B1, 3.1 times more Vitamin B2, 4.8 times more Vitamin B3, 2.3 times more Vitamin B5, 5 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin C and 24.6 times more Vitamin E than Medium Rye flour.
• Both Medium 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 Medium Rye flour vs Sunflower Seeds:

• Medium Rye flour has 1.2 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Calcium, 5.4 times more Copper, 2.1 times more Iron, 5.2 times more Magnesium, 2.9 times more Phosphorus, 1.7 times more Potassium, 3.7 times more Selenium and 2.3 times more Zinc than Medium Rye flour.

Comparison of macro-nutrients per 7 ounces:

• Medium Rye flour has 1.6 times more Omega 3, 3.8 times more Carbohydrate and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 33.9 times more Fat, 24.8 times more Saturated Fat, 38.5 times more Omega 6, 2.4 times more Sugars and 1.9 times more Protein than Medium Rye flour.
• Both Medium Rye flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.