Comparing Nutrients in 100 grams Dark Rye Flour VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dark Rye Flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	11.2% 325kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.8% 68.6g	15.4% 20g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	3.6% 2.62g	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	0.32% 0.23g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	% 2.5g	g per day for Men 19-50 years
Fiber	62.6% 24g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	28.4% 16g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.3% 0.32mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.3% 0.25mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	103% 1.35mg	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	8.25% 33μg	56.8% 227μg	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	1.56% 1.4mg	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	18% 2.73mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.7% 37mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	200% 1.8mg	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	62% 4.97mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	84.8% 1.95mg	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	71.3% 499mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	46% 5.04mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dark Rye Flour vs Sunflower Seeds:

• Dark Rye Flour has 1.3 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 3 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin C and 12.9 times more Vitamin E than Dark Rye Flour.
• Both Dark Rye Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dark Rye Flour vs Sunflower Seeds:

• Dark Rye Flour has 3.1 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Calcium, 3.2 times more Copper, 2 times more Magnesium, 1.3 times more Phosphorus and 2.9 times more Selenium than Dark Rye Flour.
• Both Dark Rye Flour and Dried Sunflower Seed Kernels have similar amounts of Iron, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dark Rye Flour has 2.5 times more Omega 3, 3.4 times more Carbohydrate and 2.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 23.2 times more Fat, 16.6 times more Saturated Fat, 25.6 times more Omega 6 and 1.3 times more Protein than Dark Rye Flour.
• Both Dark Rye Flour and Dried Sunflower Seed Kernels have similar amounts of Sugars per 100 g.
• Both Dark Rye Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.