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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	42% 1220kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	13% 4.18g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	42.7% 7.26g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	72% 93g	130g per day for Men 19-50 years
Sugars	37% 27g	NA	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	137% 52g	38g per day for Men 19-50 years
Protein	100% 56g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.2% 0.85mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.5% 3.82mg	640% 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	270% 1080μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	90% 898mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	924% 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	386% 31mg	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	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, whole wheat VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Rolls, hamburger or hot dog, whole wheat versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Rolls, hamburger or hot dog, whole wheat has more Vitamin A, 1.4 times more Vitamin B1 and more Vitamin B12 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.5 times more Vitamin B2, 8.4 times more Vitamin B5, 4.1 times more Vitamin B6 and 5.7 times more Vitamin B9 than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin B12
• Both Rolls, hamburger or hot dog, whole wheat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C and Vitamin D in one pound.

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

• 1 pound of Rolls, hamburger or hot dog, whole wheat has 3.5 times more Calcium and 159 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 7.7 times more Copper, 2.8 times more Iron, 1.6 times more Magnesium, 5.3 times more Phosphorus, 2 times more Potassium and 3.1 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Toasted Sunflower Seeds contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, hamburger or hot dog, whole wheat has 2.2 times more Omega 3 and 2.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.3 times more Energy, 13 times more Fat, 6.5 times more Saturated Fat, 23.4 times more Omega 6, 1.9 times more Fiber and 1.4 times more Protein than Rolls, hamburger or hot dog, whole wheat.