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

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	28.5% 828kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	4.08% 1.3g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	15.3% 0.25g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	13.3% 2.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	49% 63.7g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	11.6% 8.4g	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	4.77% 3.46g	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	% 2.88g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 0g	g per day for Men 19-50 years
Fiber	32% 12g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	5.2% 46.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	21% 0.27mg	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	80.4% 322μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.2% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	2.05% 1.84mg	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	332% 50mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	11% 111mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	37.6% 0.34mg	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	93% 7.44mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	142% 3.27mg	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	134% 936mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	84.8% 46.6μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	45% 676mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	1.38% 51g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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.
• While Rolls, hamburger or hot dog, whole wheat contain 11 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Rolls, hamburger or hot dog, whole wheat have similar amounts of Vitamin C per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin D in 5 oz.

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

• Dried Sunflower Seed Kernels have 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.
• While Rolls, hamburger or hot dog, whole wheat contain 2.5 times more Calcium and 53 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Rolls, hamburger or hot dog, whole wheat have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 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.
• While Rolls, hamburger or hot dog, whole wheat contain 2.9 times more Omega 3, 2.2 times more Carbohydrate and 2.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.