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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	29% 839kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	4.08% 1.3g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	15.3% 0.25g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	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	25% 32.4g	49% 63.7g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	0% 0g	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	% 1.05g	% 2.88g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.2% 46.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	5.3% 6.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	12.3% 123mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	76% 6.07mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	84.8% 46.6μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	45% 676mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	1.38% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Rolls, hamburger or hot dog, whole wheat per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Rolls, hamburger or hot dog, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 1.5 times more Vitamin B2, 8.2 times more Vitamin B5, 4.1 times more Vitamin B6, 5.6 times more Vitamin B9 and 88.6 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• While 5 oz of Rolls, hamburger or hot dog, whole wheat contain more Vitamin A, 1.4 times more Vitamin B1, more Vitamin B12 and 1.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Rolls, hamburger or hot dog, whole wheat provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin B12
• Both Oil Roasted Sunflower Seed Kernels as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 7.5 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 5.2 times more Phosphorus, 2 times more Potassium, 2.4 times more Selenium and 3 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• While 5 oz of Rolls, hamburger or hot dog, whole wheat contain 2.3 times more Calcium and 159 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Rolls, hamburger or hot dog, whole wheat contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 2.2 times more Energy, 11.7 times more Fat, 7.7 times more Saturated Fat, 21.4 times more Omega 6, 1.7 times more Fiber and 1.6 times more Protein than Rolls, hamburger or hot dog, whole wheat.
• While 5 oz of Rolls, hamburger or hot dog, whole wheat contain 2.1 times more Omega 3, 2 times more Carbohydrate, 1.9 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.