Comparing Nutrients in 1 kilogram Rolls, hamburger or hotdog, plain VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, plain	14%	13%	73%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Rolls, hamburger or hotdog, plain	Sunflower Seeds	Recommended Dietary Allowance
Energy	96% 2790kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	40.3% 39g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	26.3% 8.4g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	114% 1.83g	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	386% 501g	154% 200g	130g per day for Men 19-50 years
Sugars	100% 72.8g	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	34.3% 25g	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	% 22.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 25g	g per day for Men 19-50 years
Fiber	47.4% 18g	226% 86g	38g per day for Men 19-50 years
Protein	174% 98g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, plain	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	453% 5.43mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.8mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	235% 940μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	83.3% 2μg	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	18% 2.7mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, plain	Sunflower Seeds	Recommended Dietary Allowance
Calcium	144% 1440mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	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	429% 34.3mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	223% 5.12mg	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	144% 1010mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	36% 1220mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	495% 272μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	329% 4940mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	455% 50mg	11mg per day for Men 19-50 years
Water	9.3% 343g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rolls, hamburger or hotdog, plain vs Sunflower Seeds:

• Rolls, hamburger or hotdog, plain have 9.7 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1, 2 times more Vitamin B3, 2 times more Vitamin B5, 21.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 130.3 times more Vitamin E than Rolls, hamburger or hotdog, plain.
• Both Rolls, hamburger or hotdog, plain and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin C per 1 kg.
• Both Rolls, hamburger or hotdog, plain 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 hotdog, plain vs Sunflower Seeds:

• Rolls, hamburger or hotdog, plain have 1.8 times more Calcium and 54.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16.5 times more Copper, 1.5 times more Iron, 14.1 times more Magnesium, 3.8 times more Manganese, 6.5 times more Phosphorus, 5.3 times more Potassium, 1.9 times more Selenium and 6.8 times more Zinc than Rolls, hamburger or hotdog, plain.

Comparison of macro-nutrients per 1 kilogram:

• Rolls, hamburger or hotdog, plain have 3.1 times more Omega 3, 2.5 times more Carbohydrate and 2.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Energy, 13.2 times more Fat, 5.3 times more Saturated Fat, 14.4 times more Omega 6, 4.8 times more Fiber and 2.1 times more Protein than Rolls, hamburger or hotdog, plain.
• Both Rolls, hamburger or hotdog, plain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.