Comparing Nutrients in 1 pound Sunflower Seed Flour VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Sunflower Seed Flour	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	51% 1479kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	13% 4.18g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	42.7% 7.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	157% 204g	130g per day for Men 19-50 years
Sugars	NA	37% 27g	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	15.3% 11g	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	% 9.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	62% 23.6g	73% 27.7g	38g per day for Men 19-50 years
Protein	389% 218g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	16.6% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1205% 14.5mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	65.2% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	76.5% 3.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	67.7% 0.88mg	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	252% 1007μg	47.6% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36% 0.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.55% 5.9mg	6.55% 5.9mg	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	NA	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17% 20.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	51.7% 517mg	90% 898mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	120% 1.1mg	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	375% 30mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	87.5% 367mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	456% 10.5mg	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	446% 3125mg	141% 984mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	32.3% 1098mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	271% 149μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	144% 2164mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	70.5% 7.76mg	11mg per day for Men 19-50 years
Water	0.92% 34g	4.4% 163g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Sunflower Seed Flour versus 1 lb 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 pound of Sunflower Seed Flour vs Rolls, hamburger or hot dog, whole wheat:

• 1 pound of Sunflower Seed Flour has 7.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 7.8 times more Vitamin B5, 3.9 times more Vitamin B6 and 5.3 times more Vitamin B9 than Rolls, hamburger or hot dog, whole wheat.
• While 1 lb of Rolls, hamburger or hot dog, whole wheat contains 16.5 times more Vitamin A and more Vitamin B12 than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin B12
• Both Partially Defatted Sunflower Seed Flour as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C and Vitamin D in one pound.

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

• 1 pound of Sunflower Seed Flour has 7.2 times more Copper, 2.7 times more Iron, 4.3 times more Magnesium, 3.2 times more Phosphorus, 1.8 times more Selenium and 2.9 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• While 1 lb of Rolls, hamburger or hot dog, whole wheat contains 1.7 times more Calcium, 3.6 times more Potassium and 159 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Rolls, hamburger or hot dog, whole wheat contain similar levels of Manganese per one pound.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Flour has 1.2 times more Energy and 3.9 times more Protein than Rolls, hamburger or hot dog, whole wheat.
• While 1 lb of Rolls, hamburger or hot dog, whole wheat contains 2.7 times more Fat, 6.7 times more Saturated Fat, 86.5 times more Omega 3, 1.8 times more Omega 6 and 1.3 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Fiber per one pound.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3