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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Energy	37% 1068kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.4g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	37.4% 6.35g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	61% 79.4g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	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	13.4% 9.7g	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	% 8.06g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 9.92g	g per day for Men 19-50 years
Fiber	63.7% 24.2g	90% 34g	38g per day for Men 19-50 years
Protein	87.7% 49g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.35mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	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	41.7% 167μg	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	11% 1.63mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	78.6% 786mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	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	120% 9.6mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	399% 9.17mg	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	123% 861mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	237% 131μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	126% 1893mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	61.7% 6.8mg	180% 20mg	11mg per day for Men 19-50 years
Water	3.85% 143g	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, whole wheat vs Sunflower Seeds:

• Rolls, hamburger or hot dog, whole wheat have 11 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 6.9 times more Vitamin B6, 5.4 times more Vitamin B9 and 85.8 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Dried Sunflower Seed Kernels have similar amounts of Vitamin C per 14 oz.
• Both Rolls, hamburger or hot dog, whole 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, whole wheat vs Sunflower Seeds:

• Rolls, hamburger or hot dog, whole wheat have 2.5 times more Calcium and 53 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.5 times more Copper, 2.2 times more Iron, 4 times more Magnesium, 3 times more Phosphorus, 2.7 times more Potassium, 1.6 times more Selenium and 2.9 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Dried Sunflower Seed Kernels have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Rolls, hamburger or hot dog, whole wheat have 2.9 times more Omega 3, 2.2 times more Carbohydrate and 2.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Energy, 11.7 times more Fat, 4.8 times more Saturated Fat, 14.4 times more Omega 6, 1.4 times more Fiber and 1.7 times more Protein than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.