Comparing Nutrients in 100 calories Rye Reduced-calorie BreadVS Roasted Sunflower Seeds

Weight per 100 calories

Rye Reduced-calorie Bread

49.3g

Roasted Sunflower Seeds

17g

Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more energy per unit of mass than Rye Reduced-calorie Bread, which is very high in comparison to other foods. Rye Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 100 calories - Rye Reduced-calorie Bread or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Rye Reduced-calorie Bread

16%

12%

72%

Roasted Sunflower Seeds

12%

72%

16%

100 kcal ▼

Macro Nutrients

Rye Reduced-calorie Breadvs Roasted Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.47%1.43g

Fat

8.82%8.56g

1.43 gvs8.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.57%0.18g

Saturated Fat

2.8%0.9g

0.18 gvs0.9 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.26%0.02g

Omega 3

0.74%0.012g

0.02 gvs0.012 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.06%0.35g

Omega 6

33%5.63g

0.35 gvs5.63 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.3%20g

Carbohydrate

3.2%4.14g

20 gvs4.14 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.56%1.13g

Sugars

0.65%0.47g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.13 gvs0.47 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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15.6%5.9g

Fiber

5%1.9g

5.9 gvs1.9 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8%4.5g

Protein

5.93%3.32g

4.5 gvs3.32 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Rye Reduced-calorie Breadvs Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15%0.18mg

Vitamin B1

1.5%0.018mg

Thiamine

0.18 mgvs0.018 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.1%0.12mg

Vitamin B2

3.25%0.042mg

Riboflavin

0.12 mgvs0.042 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.8%1.24mg

Vitamin B3

7.56%1.2mg

Niacin, nicotinic acid, niacinamide

1.24 mgvs1.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.93%0.15mg

Vitamin B5

24%1.2mg

Pantothenic acid

0.15 mgvs1.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.9%0.038mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0.038 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.14%28.6μg

Vitamin B9

10%40.7μg

Folates and Folic Acid

28.6 μgvs40.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0.82%0.02μg

Vitamin B12

0%0μg

Cobalamin

0.02 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.22%0.2mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0.2 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.92%0.14mg

Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

0.14 mgvs4.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.25%0.3μg

Vitamin K

0.39%0.46μg

Phytomenadione or phylloquinone

0.3 μgvs0.46 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Rye Reduced-calorie Breadvs Roasted Sunflower Seeds

3.74%37.4mg

Calcium

1.2%12mg

37.4 mgvs12 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.28%0.066mg

Copper

35%0.31mg

0.066 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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19%1.53mg

Iron

8.16%0.65mg

1.53 mgvs0.65 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.6%11mg

Magnesium

5.28%22mg

11 mgvs22 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.7%0.22mg

Manganese

15.8%0.36mg

0.22 mgvs0.36 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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5.5%38.4mg

Phosphorus

28.4%198mg

38.4 mgvs198 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.4%48.3mg

Potassium

4.3%146mg

48.3 mgvs146 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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25%13.7μg

Selenium

24.8%13.6μg

13.7 μgvs13.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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17%253mg

Sodium

0.034%0.52mg

253 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.96%0.33mg

Zinc

8.26%0.91mg

0.33 mgvs0.91 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.61%22.7g

Water

0.006%0.21g

22.7 gvs0.21 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Rye Reduced-calorie Bread has 9.9 times more Vitamin B1 and 2.8 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 8.3 times more Vitamin B5, 3.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 32.5 times more Vitamin E than Rye Reduced-calorie Bread.
Both Rye Reduced-calorie Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 100 kcal.
Both Rye Reduced-calorie Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Rye Reduced-calorie Bread vs Roasted Sunflower Seeds:

Rye Reduced-calorie Bread has 3.1 times more Calcium, 2.3 times more Iron and 490.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4.8 times more Copper, 2 times more Magnesium, 1.6 times more Manganese, 5.2 times more Phosphorus, 3 times more Potassium and 2.8 times more Zinc than Rye Reduced-calorie Bread.
Both Rye Reduced-calorie Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Rye Reduced-calorie Bread has 1.7 times more Omega 3, 4.8 times more Carbohydrate, 2.4 times more Sugars, 3.1 times more Fiber and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 6 times more Fat, 4.9 times more Saturated Fat and 16.1 times more Omega 6 than Rye Reduced-calorie Bread.
Both Rye Reduced-calorie Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
Both Rye Reduced-calorie Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Rye Reduced-calorie BreadVS Wheat Reduced-calorie BreadRoasted Sunflower SeedsVS Wheat Reduced-calorie BreadRye Reduced-calorie BreadVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Rye Reduced-calorie BreadVS Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Rye Reduced-calorie Bread or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: