Comparing Nutrients in 7 ounces Rye VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Rye	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23% 671kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	3.33% 3.23g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	37% 12g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	31.4% 41g	130g per day for Men 19-50 years
Sugars	2.7% 1.94g	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	0.3% 0.22g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	79% 30g	60% 23g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Rye	Toasted 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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	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	19% 75.4μg	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% 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	11.2% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	404% 3.64mg	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	65.2% 5.2mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	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	94% 659mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	50% 27.6μg	NA	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	48% 5.26mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.57% 21g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Rye 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 vs Toasted Sunflower Seeds:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 4.8 times more Vitamin B5, 2.7 times more Vitamin B6 and 6.3 times more Vitamin B9 than Rye grain.
• Both Rye and Toasted Sunflower Seeds provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per seven ounces.
• Both Rye grain 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 vs Toasted Sunflower Seeds:

• 7 ounces of Rye have 1.2 times more Manganese than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Calcium, 5 times more Copper, 2.6 times more Iron, 3.5 times more Phosphorus and 2 times more Zinc than Rye grain.
• Both Rye and Toasted Sunflower Seeds contain similar levels of Magnesium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rye have 1.4 times more Omega 3, 3.7 times more Carbohydrate and 1.3 times more Fiber than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 34.8 times more Fat, 30.2 times more Saturated Fat, 56.7 times more Omega 6 and 1.7 times more Protein than Rye grain.