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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	204% 5920kcal	93% 2690kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	37.2% 36g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	23.3% 7.46g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	116% 1.85g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	364% 473g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	% 23g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 0g	g per day for Men 19-50 years
Fiber	279% 106g	111% 42g	38g per day for Men 19-50 years
Protein	358% 201g	209% 117g	56g per day for Men 19-50 years

Vitamins

	Oil 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	267% 3.2mg	443% 5.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	224% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	56.7% 68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	87% 870mg	196% 1960mg	1000mg per day for Men 19-50 years
Copper	2004% 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	535% 42.8mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	904% 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	1627% 11390mg	220% 1540mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	485% 267μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	309% 4630mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	9.52% 352g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 10.5 times more Vitamin B5, 6.2 times more Vitamin B6, 2.8 times more Vitamin B9 and 90.8 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, 1.7 times more Vitamin B1, more Vitamin B12 and 2.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Vitamin B2, Vitamin B3 and Vitamin C per 1 kg.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Oil Roasted Sunflower Seed Kernels have 10.9 times more Copper, 1.5 times more Iron, 2.7 times more Magnesium, 1.7 times more Manganese, 7.4 times more Phosphorus, 2.7 times more Potassium, 2.9 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 2.3 times more Calcium and 154.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 2.2 times more Energy, 14.2 times more Fat, 9.5 times more Saturated Fat, 21.3 times more Omega 6, 2.5 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 2.3 times more Omega 3, 2.1 times more Carbohydrate, 2.2 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted 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.