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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Rolls, hamburger or hotdog, plain	14%	13%	73%

Macro Nutrients

	Roasted Sunflower Seeds	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	40% 1155kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	8% 7.76g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	5.22% 1.67g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	22.7% 0.36g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	18.6% 3.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	76.5% 99g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	20% 14.4g	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	NA	6.8% 4.94g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	89.8% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	9.6% 0.13mg	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	118% 470μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	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	345% 51.8mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	14% 139mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	24% 0.22mg	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	94% 7.54mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	44% 1mg	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	327% 2292mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	65.4% 980mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	1.84% 68g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Roasted Sunflower Seeds have 1.7 times more Vitamin B3, 12.7 times more Vitamin B5, 12.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 96.7 times more Vitamin E than Rolls, hamburger or hotdog, plain.
• While 7 oz of Rolls, hamburger or hotdog, plain contain more Vitamin A, 5.1 times more Vitamin B1, more Vitamin B12 and 1.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Rolls, hamburger or hotdog, plain provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin B12
• 7 ounces of Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Roasted Sunflower Seeds have 16.8 times more Copper, 5.6 times more Magnesium, 4.1 times more Manganese, 11.4 times more Phosphorus, 7 times more Potassium, 2.9 times more Selenium and 7.2 times more Zinc than Rolls, hamburger or hotdog, plain.
• While 7 oz of Rolls, hamburger or hotdog, plain contain 2.1 times more Calcium and 164.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Rolls, hamburger or hotdog, plain contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 2.1 times more Energy, 12.7 times more Fat, 6.2 times more Saturated Fat, 20.5 times more Omega 6, 6.2 times more Fiber and 2 times more Protein than Rolls, hamburger or hotdog, plain.
• While 7 oz of Rolls, hamburger or hotdog, plain contain 2.7 times more Omega 3, 2.1 times more Carbohydrate and 2.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.