Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Rolls, hamburger or hotdog, plain

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Rolls, hamburger or hotdog, plain	14%	13%	73%

Macro Nutrients

	Roasted Sunflower Seeds	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	79.7% 2310kcal	38% 1107kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	10.4% 3.34g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	45.4% 0.73g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	37.3% 6.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	153% 199g	130g per day for Men 19-50 years
Sugars	15% 11g	40% 29g	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	13.6% 9.9g	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	% 9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	116% 44g	19% 7.14g	38g per day for Men 19-50 years
Protein	137% 76.7g	69.2% 38.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	19.2% 0.25mg	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	235% 941μg	93% 373μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33% 0.79μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	5.73% 5.16mg	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	691% 104mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	27.8% 278mg	57% 572mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	48% 0.43mg	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	189% 15mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	88.4% 2.03mg	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	655% 4584mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	131% 1961mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	3.7% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Rolls, hamburger or hotdog, plain per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Sunflower Seeds versus 14 oz of Rolls, hamburger or hotdog, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Rolls, hamburger or hotdog, plain:

• 14 ounces of Roasted Sunflower Seeds have 1.7 times more Vitamin B3, 12.7 times more Vitamin B5, 12.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 96.7 times more Vitamin E than Rolls, hamburger or hotdog, plain.
• While 14 oz of Rolls, hamburger or hotdog, plain contain more Vitamin A, 5.1 times more Vitamin B1, more Vitamin B12 and 1.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Rolls, hamburger or hotdog, plain provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin B12
• 14 ounces of Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Rolls, hamburger or hotdog, plain:

• 14 ounces of Roasted Sunflower Seeds have 16.8 times more Copper, 5.6 times more Magnesium, 4.1 times more Manganese, 11.4 times more Phosphorus, 7 times more Potassium, 2.9 times more Selenium and 7.2 times more Zinc than Rolls, hamburger or hotdog, plain.
• While 14 oz of Rolls, hamburger or hotdog, plain contain 2.1 times more Calcium and 164.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Rolls, hamburger or hotdog, plain contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 2.1 times more Energy, 12.7 times more Fat, 6.2 times more Saturated Fat, 20.5 times more Omega 6, 6.2 times more Fiber and 2 times more Protein than Rolls, hamburger or hotdog, plain.
• While 14 oz of Rolls, hamburger or hotdog, plain contain 2.7 times more Omega 3, 2.1 times more Carbohydrate and 2.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.