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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Sunflower Seeds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	201% 5840kcal	93% 2690kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	37.2% 36g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	23.3% 7.46g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	116% 1.85g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	364% 473g	130g per day for Men 19-50 years
Sugars	36% 26g	95% 69g	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	41.2% 30g	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	% 23g	g per day for Men 19-50 years
Sucrose	% 25g	% 0g	g per day for Men 19-50 years
Fiber	226% 86g	111% 42g	38g per day for Men 19-50 years
Protein	371% 208g	209% 117g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	443% 5.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	224% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	98% 1.27mg	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	568% 2270μg	210% 840μg	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	15.6% 14mg	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	2345% 352mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	56.7% 68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	78% 780mg	196% 1960mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	183% 1.65mg	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	656% 52.5mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	536% 12.3mg	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	943% 6600mg	220% 1540mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	485% 267μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	309% 4630mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	9.52% 352g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.8 times more Vitamin B1, 1.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B5, 10.6 times more Vitamin B6, 2.7 times more Vitamin B9 and 87.9 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 9 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Vitamin C per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin D in 1 kg.

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

• Dried Sunflower Seed Kernels have 10.9 times more Copper, 1.8 times more Iron, 6.9 times more Magnesium, 1.6 times more Manganese, 4.3 times more Phosphorus, 3.6 times more Potassium, 2 times more Selenium and 4.3 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 2.5 times more Calcium and 51.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 2.2 times more Energy, 14.3 times more Fat, 6 times more Saturated Fat, 14.3 times more Omega 6, 2 times more Fiber and 1.8 times more Protein than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 3.1 times more Omega 3, 2.4 times more Carbohydrate and 2.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.