Comparing Nutrients in 14 ounces Rolls, hamburger, whole grain white, calcium-fortified VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Rolls, hamburger, whole grain white, calcium-fortified	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	35% 1012kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	25.4% 4.3g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 185g	70% 91g	130g per day for Men 19-50 years
Sugars	51% 37g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	24% 9.13g	111% 42g	38g per day for Men 19-50 years
Protein	66% 37g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger, whole grain white, calcium-fortified	Oil 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	173% 2.08mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.5mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	242% 3.14mg	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	139% 556μg	232% 929μg	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	4.85% 4.37mg	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	8.73% 1.3mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger, whole grain white, calcium-fortified	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	92% 925mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	796% 7.16mg	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	128% 10.3mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	160% 3.68mg	359% 8.26mg	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	86.7% 607mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	101% 55.6μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	135% 2032mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	74% 8.14mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	4.15% 153g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rolls, hamburger, whole grain white, calcium-fortified vs Oil Roasted Sunflower Seeds:

• Rolls, hamburger, whole grain white, calcium-fortified have 1.6 times more Vitamin B1 and 1.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.6 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 110.1 times more Vitamin E than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rolls, hamburger, whole grain white, calcium-fortified vs Oil Roasted Sunflower Seeds:

• Rolls, hamburger, whole grain white, calcium-fortified have 2.7 times more Calcium, 170.7 times more Sodium and 25.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10.1 times more Copper, 1.7 times more Iron, 3.3 times more Magnesium, 2.2 times more Manganese, 7.4 times more Phosphorus, 2.5 times more Potassium, 5.6 times more Selenium and 2.5 times more Zinc than Rolls, hamburger, whole grain white, calcium-fortified.

Comparison of macro-nutrients per 14 ounces:

• Rolls, hamburger, whole grain white, calcium-fortified have 1.7 times more Omega 3, 2 times more Carbohydrate and 3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Energy, 14.7 times more Fat, 6.1 times more Saturated Fat, 31.5 times more Omega 6, 4.6 times more Fiber and 2.2 times more Protein than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.