Comparing Nutrients in 7 ounces Sunflower Seeds VS Rye

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Rye	Recommended Dietary Allowance
Energy	40% 1159kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	3.33% 3.23g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	7.7% 1.3g	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	116% 151g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	2.7% 1.94g	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	0.3% 0.22g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 1.4g	g per day for Men 19-50 years
Fiber	45% 17g	79% 30g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Rye	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	38.3% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	45% 0.58mg	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	19% 75.4μg	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	11.2% 1.7mg	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	Rye	Recommended Dietary Allowance
Calcium	15.5% 155mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	81% 0.73mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	222% 5.1mg	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	94% 659mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	50% 27.6μg	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	48% 5.26mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.57% 21g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 4.6 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C and 41.4 times more Vitamin E than Rye grain.
• While Rye grain contains 1.3 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Rye grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Rye:

• Dried Sunflower Seed Kernels have 3.3 times more Calcium, 4.9 times more Copper, 2 times more Iron, 3 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium, 3.8 times more Selenium and 1.9 times more Zinc than Rye grain.
• While Rye grain contains 1.3 times more Manganese than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 31.6 times more Fat, 22.6 times more Saturated Fat, 35 times more Omega 6, 2.7 times more Sugars and 2 times more Protein than Rye grain.
• While Rye grain contains 1.8 times more Omega 3, 3.8 times more Carbohydrate and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Rye grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.