Comparing Nutrients in 1 kilogram 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	88% 2550kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	36.3% 11.6g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	84.4% 1.35g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	358% 465g	176% 229g	130g per day for Men 19-50 years
Sugars	128% 93g	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	60.5% 23g	279% 106g	38g per day for Men 19-50 years
Protein	166% 93g	358% 201g	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	436% 5.23mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	243% 3.16mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	291% 46.5mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	609% 7.9mg	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	350% 1400μg	585% 2340μg	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	12.2% 11mg	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	22% 3.3mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	26% 31μg	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	233% 2330mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	2004% 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	324% 26mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	403% 9.26mg	904% 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	219% 1530mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	56% 1900mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	341% 5120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	186% 20.5mg	474% 52mg	11mg per day for Men 19-50 years
Water	10.5% 387g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.