Comparing Nutrients in 1 kilogram 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	93% 2690kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.8g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	28.8% 9.2g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	346% 449g	154% 200g	130g per day for Men 19-50 years
Sugars	81.7% 59.2g	36% 26g	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	33.7% 24.4g	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	% 20.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 25g	g per day for Men 19-50 years
Fiber	161% 61g	226% 86g	38g per day for Men 19-50 years
Protein	221% 124g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	36.7% 330μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	368% 4.4mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	283% 45.2mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	1035% 13.5mg	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	105% 420μg	568% 2270μg	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	27.3% 4.1mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	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	198% 1980mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	2000% 18mg	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	303% 24mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	1004% 23mg	848% 19.5mg	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	310% 2170mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	71% 2420mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	598% 329μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	318% 4770mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	455% 50mg	11mg per day for Men 19-50 years
Water	9.7% 359g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Rolls, hamburger or hot dog, whole wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.