Comparing Nutrients in 7 ounces Rolls, hamburger or hotdog, plain VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Rolls, hamburger or hotdog, plain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 554kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.76g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	5.22% 1.67g	44% 14g	32g per day for Men 19-50 years
Omega 3	22.7% 0.36g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.17g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 99g	35% 45.4g	130g per day for Men 19-50 years
Sugars	20% 14.4g	8.5% 6.17g	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	6.8% 4.94g	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	% 4.5g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.7g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	55.4% 21g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, plain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.4% 57.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.8% 1.08mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	121% 1.57mg	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	46.6% 187μg	116% 464μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.87% 2.58mg	2.43% 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	3.57% 0.54mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, plain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	28.6% 286mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	398% 3.58mg	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	85% 6.8mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	179% 4.13mg	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	28.6% 200mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	65.4% 980mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hotdog, plain VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, hamburger or hotdog, plain versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rolls, hamburger or hotdog, plain vs Oil Roasted Sunflower Seeds:

• 7 ounces of Rolls, hamburger or hotdog, plain have more Vitamin A, 1.7 times more Vitamin B1, more Vitamin B12 and 1.5 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 12.5 times more Vitamin B5, 12.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 134.6 times more Vitamin E than Rolls, hamburger or hotdog, plain.
• Both Rolls, hamburger or hotdog, plain and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin E
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin B12
• Both Rolls, hamburger or hotdog, plain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Rolls, hamburger or hotdog, plain vs Oil Roasted Sunflower Seeds:

• 7 ounces of Rolls, hamburger or hotdog, plain have 1.7 times more Calcium and 164.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 16.6 times more Copper, 5.5 times more Magnesium, 4.1 times more Manganese, 11.3 times more Phosphorus, 4 times more Potassium, 2.9 times more Selenium and 7.1 times more Zinc than Rolls, hamburger or hotdog, plain.
• Both Rolls, hamburger or hotdog, plain and Oil Roasted Sunflower Seeds contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, hamburger or hotdog, plain have 2.3 times more Omega 3, 2.2 times more Carbohydrate, 2.3 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.1 times more Energy, 13.1 times more Fat, 8.4 times more Saturated Fat, 21.4 times more Omega 6, 5.9 times more Fiber and 2.1 times more Protein than Rolls, hamburger or hotdog, plain.