Comparing Nutrients in 14 ounces Rolls, hamburger or hot dog, wheat/cracked wheat VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Sunflower Seeds	Recommended Dietary Allowance
Energy	37% 1068kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	14.8% 14.3g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	9.25% 2.96g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	46% 0.73g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 188g	61% 79.4g	130g per day for Men 19-50 years
Sugars	37.8% 27.4g	14.3% 10.4g	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	16.4% 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	% 9.13g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 9.92g	g per day for Men 19-50 years
Fiber	44% 16.7g	90% 34g	38g per day for Men 19-50 years
Protein	83% 46.4g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	12% 107μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	176% 2.1mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89% 1.15mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.8% 0.5mg	411% 5.34mg	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	83.3% 333μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	31.4% 0.75μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.73% 5.16mg	6.17% 5.56mg	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	10.6% 1.6mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	77.8% 778mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	794% 7.14mg	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	145% 11.6mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	336% 7.74mg	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	87.3% 611mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	123% 1838mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	180% 20mg	11mg per day for Men 19-50 years
Water	3.78% 140g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat vs Sunflower Seeds:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 9 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Vitamin B1, 1.7 times more Vitamin B3, 1.7 times more Vitamin B5, 10.6 times more Vitamin B6, 2.7 times more Vitamin B9 and 87.9 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin C per 14 oz.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rolls, hamburger or hot dog, wheat/cracked wheat vs Sunflower Seeds:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 2.5 times more Calcium and 51.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.9 times more Copper, 1.8 times more Iron, 6.9 times more Magnesium, 1.6 times more Manganese, 4.3 times more Phosphorus, 3.6 times more Potassium, 2 times more Selenium and 4.3 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.

Comparison of macro-nutrients per 14 ounces:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 3.1 times more Omega 3, 2.4 times more Carbohydrate and 2.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Energy, 14.3 times more Fat, 6 times more Saturated Fat, 14.3 times more Omega 6, 2 times more Fiber and 1.8 times more Protein than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.