Comparing Nutrients in 5 ounces Rolls, hamburger or hotdog, plain VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, plain	14%	13%	73%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Rolls, hamburger or hotdog, plain	Sunflower Seeds	Recommended Dietary Allowance
Energy	13.6% 395kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.54g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	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	54.6% 71g	22% 28.3g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	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	4.87% 3.53g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 3.54g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	32% 12g	38g per day for Men 19-50 years
Protein	24.7% 14g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, plain	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.57% 41μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	33.3% 133μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12% 0.28μg	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	2.55% 0.38mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, plain	Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.4% 204mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	60.8% 4.86mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	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	20.5% 143mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	1.3% 48.7g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rolls, hamburger or hotdog, plain vs Sunflower Seeds:

• Rolls, hamburger or hotdog, plain have 9.7 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1, 2 times more Vitamin B3, 2 times more Vitamin B5, 21.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 130.3 times more Vitamin E than Rolls, hamburger or hotdog, plain.
• Both Rolls, hamburger or hotdog, plain and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin C per 5 oz.
• Both Rolls, hamburger or hotdog, plain 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 hotdog, plain vs Sunflower Seeds:

• Rolls, hamburger or hotdog, plain have 1.8 times more Calcium and 54.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16.5 times more Copper, 1.5 times more Iron, 14.1 times more Magnesium, 3.8 times more Manganese, 6.5 times more Phosphorus, 5.3 times more Potassium, 1.9 times more Selenium and 6.8 times more Zinc than Rolls, hamburger or hotdog, plain.

Comparison of macro-nutrients per 5 ounces:

• Rolls, hamburger or hotdog, plain have 3.1 times more Omega 3, 2.5 times more Carbohydrate and 2.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Energy, 13.2 times more Fat, 5.3 times more Saturated Fat, 14.4 times more Omega 6, 4.8 times more Fiber and 2.1 times more Protein than Rolls, hamburger or hotdog, plain.
• Both Rolls, hamburger or hotdog, plain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.