Comparing Nutrients in 1 pound Rolls, hamburger or hotdog, mixed-grain VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Rolls, hamburger or hotdog, mixed-grain	Sunflower Seeds	Recommended Dietary Allowance
Energy	41% 1193kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.2g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 202g	69.8% 91g	130g per day for Men 19-50 years
Sugars	39% 28.3g	16.4% 12g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	103% 39g	38g per day for Men 19-50 years
Protein	77.8% 43.5g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, mixed-grain	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.6% 2.23mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	469% 6.1mg	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	126% 503μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	2.1% 0.32mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, mixed-grain	Sunflower Seeds	Recommended Dietary Allowance
Calcium	43% 431mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	907% 8.16mg	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	224% 18mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	385% 8.85mg	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	79% 553mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	21.3% 726mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	262% 144μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	138% 2077mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	4.66% 172g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rolls, hamburger or hotdog, mixed-grain vs Sunflower Seeds:

• Rolls, hamburger or hotdog, mixed-grain have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 1.9 times more Vitamin B3, 2.3 times more Vitamin B5, 14.6 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and 502.4 times more Vitamin E than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 lb.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rolls, hamburger or hotdog, mixed-grain vs Sunflower Seeds:

• Rolls, hamburger or hotdog, mixed-grain have 1.2 times more Calcium, 50.9 times more Sodium and 8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.3 times more Copper, 1.3 times more Iron, 7.4 times more Magnesium, 1.9 times more Manganese, 5.4 times more Phosphorus, 4 times more Potassium, 1.7 times more Selenium and 4.8 times more Zinc than Rolls, hamburger or hotdog, mixed-grain.

Comparison of macro-nutrients per 1 pound:

• Rolls, hamburger or hotdog, mixed-grain have 2.2 times more Carbohydrate and 2.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Energy, 8.6 times more Fat, 3.2 times more Saturated Fat, 21.2 times more Omega 6, 2.3 times more Fiber and 2.2 times more Protein than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 1 lb.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.