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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 381kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	4.08% 1.3g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	15.3% 0.25g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.27g	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	49% 63.7g	22% 28.3g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	4.77% 3.46g	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	% 2.88g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 3.54g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	32% 12g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.2% 46.8μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	15% 59.5μg	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	3.87% 0.58mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	28% 281mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	37.6% 0.34mg	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	43% 3.43mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	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	44% 308mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	84.8% 46.6μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	45% 676mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	1.38% 51g	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, whole wheat vs Sunflower Seeds:

• Rolls, hamburger or hot dog, whole wheat have 11 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 6.9 times more Vitamin B6, 5.4 times more Vitamin B9 and 85.8 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Dried Sunflower Seed Kernels have similar amounts of Vitamin C per 5 oz.
• Both Rolls, hamburger or hot dog, whole 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, whole wheat vs Sunflower Seeds:

• Rolls, hamburger or hot dog, whole wheat have 2.5 times more Calcium and 53 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.5 times more Copper, 2.2 times more Iron, 4 times more Magnesium, 3 times more Phosphorus, 2.7 times more Potassium, 1.6 times more Selenium and 2.9 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Dried Sunflower Seed Kernels have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Rolls, hamburger or hot dog, whole wheat have 2.9 times more Omega 3, 2.2 times more Carbohydrate and 2.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Energy, 11.7 times more Fat, 4.8 times more Saturated Fat, 14.4 times more Omega 6, 1.4 times more Fiber and 1.7 times more Protein than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.