Comparing Nutrients in 5 ounces Rolls, hamburger or hot dog, wheat/cracked wheat VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 381kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	5.28% 5.1g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.6% 67g	22% 28.3g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	5.12% 3.7g	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	5.85% 4.24g	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	% 3.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 3.54g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	32% 12g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.7% 0.41mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	147% 1.9mg	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	29.8% 119μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.2% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.05% 1.84mg	2.2% 2mg	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	3.78% 0.57mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.03% 9.64μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.8% 278mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	283% 2.55mg	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	51.7% 4.14mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	120% 2.76mg	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	31% 218mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	43.8% 656mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat vs Sunflower Seeds:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 9 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Vitamin B1, 1.7 times more Vitamin B3, 1.7 times more Vitamin B5, 10.6 times more Vitamin B6, 2.7 times more Vitamin B9 and 87.9 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin C per 5 oz.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Rolls, hamburger or hot dog, wheat/cracked wheat vs Sunflower Seeds:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 2.5 times more Calcium and 51.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.9 times more Copper, 1.8 times more Iron, 6.9 times more Magnesium, 1.6 times more Manganese, 4.3 times more Phosphorus, 3.6 times more Potassium, 2 times more Selenium and 4.3 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.

Comparison of macro-nutrients per 5 ounces:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 3.1 times more Omega 3, 2.4 times more Carbohydrate and 2.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Energy, 14.3 times more Fat, 6 times more Saturated Fat, 14.3 times more Omega 6, 2 times more Fiber and 1.8 times more Protein than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.