Comparing Nutrients in 7 ounces Sunflower Seeds VS Medium Rye flour

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Medium Rye flour	Recommended Dietary Allowance
Energy	40% 1159kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	115% 150g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	3% 2.2g	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	NA	0.33% 0.24g	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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 1.8g	g per day for Men 19-50 years
Fiber	45% 17g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Medium Rye flour	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	41% 0.53mg	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	113% 450μg	17% 67.5μg	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	3.1% 2.78mg	0% 0mg	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	465% 69.8mg	19% 2.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Medium Rye flour	Recommended Dietary Allowance
Calcium	15.5% 155mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	73% 0.66mg	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	130% 10.4mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	208% 4.8mg	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	187% 1310mg	63.8% 447mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	22% 742mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.59% 21.8g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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.
• While Medium Rye flour contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Medium Rye flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Medium Rye flour:

• Dried Sunflower Seed Kernels have 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.
• Both Dried Sunflower Seed Kernels and Medium Rye flour have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 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.
• While Medium Rye flour contains 1.6 times more Omega 3, 3.8 times more Carbohydrate and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Medium Rye flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.