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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Rolls, hamburger or hotdog, plain	14%	13%	73%

Macro Nutrients

	Toasted Sunflower Seeds	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	30.3% 877kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	5.7% 5.54g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	54.6% 71g	130g per day for Men 19-50 years
Sugars	NA	14.2% 10.3g	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	4.87% 3.53g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	43% 16.3g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	6.87% 0.089mg	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	84.3% 337μg	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12% 0.28μg	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	NA	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	17% 0.15mg	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	121% 9.65mg	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	31.6% 0.73mg	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	234% 1641mg	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	NA	70% 38.6μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	1.3% 48.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Rolls, hamburger or hotdog, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of Rolls, hamburger or hotdog, plain to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Toasted Sunflower Seeds have 12.7 times more Vitamin B5, 12.8 times more Vitamin B6 and 2.5 times more Vitamin B9 than Rolls, hamburger or hotdog, plain.
• While 5 oz of Rolls, hamburger or hotdog, plain contain more Vitamin A, 1.7 times more Vitamin B1 and more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Rolls, hamburger or hotdog, plain provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin B12
• Both Toasted Sunflower Seed Kernels no Salt as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Rolls, hamburger or hotdog, plain:

• 5 ounces of Toasted Sunflower Seeds have 16.8 times more Copper, 2 times more Iron, 5.6 times more Magnesium, 4.1 times more Manganese, 11.5 times more Phosphorus, 4 times more Potassium and 7.3 times more Zinc than Rolls, hamburger or hotdog, plain.
• While 5 oz of Rolls, hamburger or hotdog, plain contain 2.5 times more Calcium and 164.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 2.2 times more Energy, 14.5 times more Fat, 7.1 times more Saturated Fat, 23.4 times more Omega 6, 6.4 times more Fiber and 1.8 times more Protein than Rolls, hamburger or hotdog, plain.
• While 5 oz of Rolls, hamburger or hotdog, plain contain 2.3 times more Omega 3 and 2.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.