Comparing Nutrients in 1 kilogram Rolls, hamburger or hot dog, wheat/cracked wheat VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	93% 2690kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	37.2% 36g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	23.3% 7.46g	163% 52g	32g per day for Men 19-50 years
Omega 3	116% 1.85g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	364% 473g	185% 241g	130g per day for Men 19-50 years
Sugars	95% 69g	37.7% 27.3g	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	41.2% 30g	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	111% 42g	292% 111g	38g per day for Men 19-50 years
Protein	209% 117g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	30% 270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	443% 5.32mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	224% 2.9mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 47.8mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	618% 8.04mg	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	210% 840μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	79% 1.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.4% 13mg	15.6% 14mg	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	26.7% 4mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.7% 68μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	196% 1960mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	2033% 18.3mg	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	365% 29mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	536% 12.3mg	917% 21mg	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	220% 1540mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	485% 267μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	309% 4630mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	481% 53mg	11mg per day for Men 19-50 years
Water	9.52% 352g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rolls, hamburger or hot dog, wheat/cracked wheat vs Roasted Sunflower Seeds:

• Rolls, hamburger or hot dog, wheat/cracked wheat have more Vitamin A, 5 times more Vitamin B1, more Vitamin B12 and 2.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B3, 10.7 times more Vitamin B5, 6.3 times more Vitamin B6, 2.8 times more Vitamin B9 and 65.3 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin C per 1 kg.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rolls, hamburger or hot dog, wheat/cracked wheat vs Roasted Sunflower Seeds:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 2.8 times more Calcium and 154.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.1 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 1.7 times more Manganese, 7.5 times more Phosphorus, 4.7 times more Potassium, 3 times more Selenium and 4.5 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.

Comparison of macro-nutrients per 1 kilogram:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 2.7 times more Omega 3, 2 times more Carbohydrate and 2.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Energy, 13.8 times more Fat, 7 times more Saturated Fat, 20.4 times more Omega 6, 2.6 times more Fiber and 1.7 times more Protein than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.