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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	42% 1220kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	13% 4.18g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	42.7% 7.26g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	84% 109g	130g per day for Men 19-50 years
Sugars	37% 27g	17% 12.4g	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	15.3% 11g	NA	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	% 9.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	73% 27.7g	132% 50.3g	38g per day for Men 19-50 years
Protein	100% 56g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	16.6% 150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.2% 0.85mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.5% 3.82mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	281% 3.65mg	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	47.6% 191μg	269% 1075μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36% 0.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.55% 5.9mg	7.06% 6.35mg	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	12.4% 1.86mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	90% 898mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	922% 8.3mg	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	137% 11mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	456% 10.5mg	416% 9.57mg	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	141% 984mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	144% 2164mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.76mg	218% 24mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rolls, hamburger or hot dog, whole wheat vs Roasted Sunflower Seeds:

• Rolls, hamburger or hot dog, whole wheat have more Vitamin A, 4.2 times more Vitamin B1, more Vitamin B12 and 1.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 8.4 times more Vitamin B5, 4.1 times more Vitamin B6, 5.6 times more Vitamin B9 and 63.7 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin C per 1 lb.
• Both Rolls, hamburger or hot dog, whole wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rolls, hamburger or hot dog, whole wheat vs Roasted Sunflower Seeds:

• Rolls, hamburger or hot dog, whole wheat have 2.8 times more Calcium and 159 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.7 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 5.3 times more Phosphorus, 3.5 times more Potassium, 2.4 times more Selenium and 3.1 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rolls, hamburger or hot dog, whole wheat have 2.5 times more Omega 3, 1.9 times more Carbohydrate and 2.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Energy, 11.4 times more Fat, 5.7 times more Saturated Fat, 20.5 times more Omega 6, 1.8 times more Fiber and 1.6 times more Protein than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.