Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Sunflower Seed Flour	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	112% 3260kcal	93% 2690kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	45% 43.8g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	108% 1.73g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	346% 449g	130g per day for Men 19-50 years
Sugars	NA	81.7% 59.2g	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	33.7% 24.4g	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	% 20.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	137% 52g	161% 61g	38g per day for Men 19-50 years
Protein	858% 481g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	36.7% 330μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	368% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	283% 45.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	149% 1.94mg	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	555% 2220μg	105% 420μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	79% 1.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.4% 13mg	14.4% 13mg	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	NA	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	114% 1140mg	198% 1980mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	266% 2.4mg	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	828% 66.2mg	303% 24mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	1004% 23mg	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	984% 6890mg	310% 2170mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	71% 2420mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	598% 329μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	318% 4770mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	155% 17mg	11mg per day for Men 19-50 years
Water	2% 74.7g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Rolls, hamburger or hot dog, whole wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Flour versus 1 kg of Rolls, hamburger or hot dog, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Rolls, hamburger or hot dog, whole wheat:

• 1 kilogram of Sunflower Seed Flour has 7.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 7.8 times more Vitamin B5, 3.9 times more Vitamin B6 and 5.3 times more Vitamin B9 than Rolls, hamburger or hot dog, whole wheat.
• While 1 kg of Rolls, hamburger or hot dog, whole wheat contains 16.5 times more Vitamin A and more Vitamin B12 than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin B12
• Both Partially Defatted Sunflower Seed Flour as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Rolls, hamburger or hot dog, whole wheat:

• 1 kilogram of Sunflower Seed Flour has 7.2 times more Copper, 2.7 times more Iron, 4.3 times more Magnesium, 3.2 times more Phosphorus, 1.8 times more Selenium and 2.9 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• While 1 kg of Rolls, hamburger or hot dog, whole wheat contains 1.7 times more Calcium, 3.6 times more Potassium and 159 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Rolls, hamburger or hot dog, whole wheat contain similar levels of Manganese per one kilogram.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 1.2 times more Energy and 3.9 times more Protein than Rolls, hamburger or hot dog, whole wheat.
• While 1 kg of Rolls, hamburger or hot dog, whole wheat contains 2.7 times more Fat, 6.7 times more Saturated Fat, 86.5 times more Omega 3, 1.8 times more Omega 6 and 1.3 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3