Comparing Nutrients in 7 ounces Sunflower Seeds VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Sunflower Seeds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	40% 1159kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	7.4% 7.16g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	4.63% 1.5g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	18.8% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	72.2% 94g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	19% 13.7g	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	NA	8.2% 5.93g	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	% 4.56g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 0g	g per day for Men 19-50 years
Fiber	45% 17g	22% 8.33g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	19.4% 0.25mg	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	113% 450μg	41.7% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15.7% 0.38μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	2.87% 2.58mg	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	465% 69.8mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	15.5% 155mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	36.4% 0.33mg	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	130% 10.4mg	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	106% 2.44mg	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	187% 1310mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	61.3% 919mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	1.9% 70g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Dried Sunflower Seed Kernels have 2.8 times more Vitamin B1, 1.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B5, 10.6 times more Vitamin B6, 2.7 times more Vitamin B9 and 87.9 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 9 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, wheat/cracked wheat have similar amounts of Vitamin C per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Dried Sunflower Seed Kernels have 10.9 times more Copper, 1.8 times more Iron, 6.9 times more Magnesium, 1.6 times more Manganese, 4.3 times more Phosphorus, 3.6 times more Potassium, 2 times more Selenium and 4.3 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 2.5 times more Calcium and 51.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 2.2 times more Energy, 14.3 times more Fat, 6 times more Saturated Fat, 14.3 times more Omega 6, 2 times more Fiber and 1.8 times more Protein than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 3.1 times more Omega 3, 2.4 times more Carbohydrate and 2.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.