Comparing Nutrients in 5 ounces Rolls, hamburger or hotdog, mixed-grain VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Rolls, hamburger or hotdog, mixed-grain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 373kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	8.77% 8.5g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	9.06% 1.54g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63.2g	25% 32.4g	130g per day for Men 19-50 years
Sugars	12.2% 8.86g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	14% 5.4g	39.5% 15g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, mixed-grain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.7% 0.66mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	86.4% 1.12mg	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	39.3% 157μg	83% 332μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.73% 1.56mg	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	0.66% 0.099mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, mixed-grain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.5% 135mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	284% 2.56mg	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	70% 5.6mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	15% 62.4mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	128% 2.95mg	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	24.7% 173mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	43.3% 649mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rolls, hamburger or hotdog, mixed-grain vs Oil Roasted Sunflower Seeds:

• Rolls, hamburger or hotdog, mixed-grain have 1.4 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.1 times more Vitamin B5, 8.6 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and 519 times more Vitamin E than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2, Vitamin B3 and Vitamin K per 5 oz.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Rolls, hamburger or hotdog, mixed-grain vs Oil Roasted Sunflower Seeds:

• Rolls, hamburger or hotdog, mixed-grain have 152.7 times more Sodium and 24.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.4 times more Copper, 2.9 times more Magnesium, 2 times more Manganese, 9.3 times more Phosphorus, 3 times more Potassium, 2.5 times more Selenium and 5 times more Zinc than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Rolls, hamburger or hotdog, mixed-grain have 1.9 times more Carbohydrate and 2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Energy, 8.6 times more Fat, 5.1 times more Saturated Fat, 31.5 times more Omega 6, 2.8 times more Fiber and 2.1 times more Protein than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 5 oz.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.