Comparing Nutrients in 7 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	40% 1159kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	8.96% 8.7g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	18.7% 3.18g	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	68.6% 89g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	16.2% 11.7g	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	6.68% 4.84g	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	% 4.03g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 0g	g per day for Men 19-50 years
Fiber	45% 17g	32% 12g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	7.28% 65.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	56% 8.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	29.6% 0.38mg	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	21% 83.3μg	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	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.44% 8.93μg	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	15.5% 155mg	39.3% 393mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	52.7% 0.47mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	199% 4.6mg	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	61.5% 431mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	119% 65.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	63% 947mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	1.93% 71.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Dried Sunflower Seed Kernels as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.