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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Roasted Sunflower Seeds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	201% 5820kcal	93% 2690kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	37.2% 36g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	23.3% 7.46g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	116% 1.85g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	364% 473g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	NA	% 0g	g per day for Men 19-50 years
Fiber	292% 111g	111% 42g	38g per day for Men 19-50 years
Protein	345% 193g	209% 117g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	443% 5.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	224% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	56.7% 68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	70% 700mg	196% 1960mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	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	475% 38mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	220% 1540mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	485% 267μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	309% 4630mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	9.52% 352g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B3, 10.7 times more Vitamin B5, 6.3 times more Vitamin B6, 2.8 times more Vitamin B9 and 65.3 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain more Vitamin A, 5 times more Vitamin B1, more Vitamin B12 and 2.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Vitamin B2 and Vitamin C per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Dry Roasted Sunflower Seed Kernels no Salt have 11.1 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 1.7 times more Manganese, 7.5 times more Phosphorus, 4.7 times more Potassium, 3 times more Selenium and 4.5 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 2.8 times more Calcium and 154.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Energy, 13.8 times more Fat, 7 times more Saturated Fat, 20.4 times more Omega 6, 2.6 times more Fiber and 1.7 times more Protein than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 2.7 times more Omega 3, 2 times more Carbohydrate and 2.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.