Comparing Nutrients in 100 grams Medium Rye flour VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Medium Rye flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12% 349kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	1.57% 1.52g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	6.13% 0.098g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.4g	18.5% 24g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	3.77% 2.73g	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	0.17% 0.12g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 0.9g	NA	g per day for Men 19-50 years
Fiber	31% 12g	29.2% 11g	38g per day for Men 19-50 years
Protein	19.4% 11g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.73mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	62% 0.8mg	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	8.5% 34μg	59.3% 237μg	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	9.53% 1.43mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.4% 24mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	36.8% 0.33mg	203% 1.83mg	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	31.8% 2.54mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	92% 2.1mg	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	32% 225mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	11% 374mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	26% 14.4μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Medium Rye flour vs Roasted Sunflower Seeds:

• Medium Rye flour has 2.7 times more Vitamin B1 and 2.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B2, 4.1 times more Vitamin B3, 14.3 times more Vitamin B5, 3 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin C and 18.3 times more Vitamin E than Medium Rye flour.
• Both Medium Rye flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Medium Rye flour vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 2.9 times more Calcium, 5.5 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 5.1 times more Phosphorus, 2.3 times more Potassium, 5.5 times more Selenium and 2.4 times more Zinc than Medium Rye flour.
• Both Medium Rye flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Medium Rye flour has 1.4 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 32.8 times more Fat, 29 times more Saturated Fat, 54.8 times more Omega 6, 2.5 times more Sugars and 1.8 times more Protein than Medium Rye flour.
• Both Medium Rye flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 100 g.
• Both Medium Rye flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.