Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Toasted Sunflower Seeds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	21.3% 619kcal	7% 203kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	31% 40.5g	130g per day for Men 19-50 years
Sugars	NA	3.16% 2.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	31.6% 12g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	27% 0.33mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	15.8% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	5.94% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	5.92% 0.077mg	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	59.5% 238μg	14.5% 58μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.67% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	0.44% 0.4mg	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	NA	1.87% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	5.7% 57mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	14.8% 0.13mg	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	85% 6.8mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	19.7% 0.45mg	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	165% 1158mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	2.9% 98mg	3400mg per day for Men 19-50 years
Selenium	NA	50.7% 28μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	34.2% 513mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	0.027% 1g	1.24% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Rye Reduced-calorie Bread per 100 g

Compare the macro and micronutrient content in 100 g of Toasted Sunflower Seeds versus 100 g of Rye Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Toasted Sunflower Seeds vs Rye Reduced-calorie Bread:

• 100 grams of Toasted Sunflower Seeds have 1.7 times more Vitamin B3, 23.8 times more Vitamin B5, 10.5 times more Vitamin B6 and 4.1 times more Vitamin B9 than Rye Reduced-calorie Bread.
• Both Toasted Sunflower Seeds and Rye Reduced-calorie Bread provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• Both Toasted Sunflower Seed Kernels no Salt as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Rye Reduced-calorie Bread:

• 100 grams of Toasted Sunflower Seeds have 13.8 times more Copper, 2.2 times more Iron, 5.9 times more Magnesium, 4.7 times more Manganese, 14.8 times more Phosphorus, 5 times more Potassium and 8 times more Zinc than Rye Reduced-calorie Bread.
• While 100 g of Rye Reduced-calorie Bread contain 1.3 times more Calcium and 171 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 3 times more Energy, 19.6 times more Fat, 16.2 times more Saturated Fat, 1.9 times more Omega 3, 52.7 times more Omega 6 and 1.9 times more Protein than Rye Reduced-calorie Bread.
• While 100 g of Rye Reduced-calorie Bread contain 2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Rye Reduced-calorie Bread offer comparable quantities of Fiber per 100 grams.