Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	40.5% 1175kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	5.93% 5.75g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	62% 80.4g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	6.27% 4.54g	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% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	62.7% 24g	38g per day for Men 19-50 years
Protein	71% 40g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	60.7% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	11.8% 0.15mg	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	116% 464μg	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.43% 2.2mg	0.88% 0.79mg	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	481% 72mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	17.3% 173mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	29.3% 0.26mg	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	106% 8.5mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	39% 0.9mg	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	323% 2260mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	101% 55.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	68% 1018mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Rye Reduced-calorie Bread:

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Vitamin B3, 23.4 times more Vitamin B5, 10.3 times more Vitamin B6, 4 times more Vitamin B9, 2.8 times more Vitamin C, 129.8 times more Vitamin E and 5.2 times more Vitamin K than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Rye Reduced-calorie Bread have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Rye Reduced-calorie Bread:

• Oil Roasted Sunflower Seed Kernels have 13.6 times more Copper, 1.4 times more Iron, 5.8 times more Magnesium, 4.6 times more Manganese, 14.6 times more Phosphorus, 4.9 times more Potassium, 2.8 times more Selenium and 7.9 times more Zinc than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 171 times more Sodium and 29.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Rye Reduced-calorie Bread have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 2.9 times more Energy, 17.7 times more Fat, 19.2 times more Saturated Fat, 2 times more Omega 3, 48.2 times more Omega 6, 1.4 times more Sugars and 2.2 times more Protein than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.8 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Rye Reduced-calorie Bread have similar amounts of Fiber per 7 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.