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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	204% 5920kcal	93% 2690kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	45% 43.8g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	108% 1.73g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	94% 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	346% 449g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	% 20.3g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 0g	g per day for Men 19-50 years
Fiber	279% 106g	161% 61g	38g per day for Men 19-50 years
Protein	358% 201g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	36.7% 330μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	368% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	283% 45.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	87% 870mg	198% 1980mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	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	535% 42.8mg	303% 24mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	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	1627% 11390mg	310% 2170mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	71% 2420mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	598% 329μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	318% 4770mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	155% 17mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Rolls, hamburger or hot dog, whole wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds vs Rolls, hamburger or hot dog, whole wheat:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.5 times more Vitamin B2, 8.2 times more Vitamin B5, 4.1 times more Vitamin B6, 5.6 times more Vitamin B9 and 88.6 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• While 1 kg of Rolls, hamburger or hot dog, whole wheat contains more Vitamin A, 1.4 times more Vitamin B1, more Vitamin B12 and 1.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Rolls, hamburger or hot dog, whole wheat provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin B12
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Rolls, hamburger or hot dog, whole wheat:

• 1 kilogram of Oil Roasted Sunflower Seeds has 7.5 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 5.2 times more Phosphorus, 2 times more Potassium, 2.4 times more Selenium and 3 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• While 1 kg of Rolls, hamburger or hot dog, whole wheat contains 2.3 times more Calcium and 159 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Rolls, hamburger or hot dog, whole wheat contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.2 times more Energy, 11.7 times more Fat, 7.7 times more Saturated Fat, 21.4 times more Omega 6, 1.7 times more Fiber and 1.6 times more Protein than Rolls, hamburger or hot dog, whole wheat.
• While 1 kg of Rolls, hamburger or hot dog, whole wheat contains 2.1 times more Omega 3, 2 times more Carbohydrate, 1.9 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.