Comparing Nutrients in 100 grams Rolls, hamburger or hot dog, whole wheat VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Energy	9.28% 269kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.38g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.6% 45g	15.4% 20g	130g per day for Men 19-50 years
Sugars	8.17% 5.9g	3.6% 2.62g	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	3.37% 2.44g	NA	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	% 2.03g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 2.5g	g per day for Men 19-50 years
Fiber	16% 6.1g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	22% 12.4g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.67% 33μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.5mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	103% 1.35mg	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	10.5% 42μg	56.8% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.9% 0.19μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.44% 1.3mg	1.56% 1.4mg	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	2.73% 0.41mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.75% 4.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	20% 198mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	200% 1.8mg	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	30.3% 2.42mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	84.8% 1.95mg	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	31% 217mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	7.1% 242mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	32% 477mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.97% 36g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rolls, hamburger or hot dog, whole wheat vs Sunflower Seeds:

• Rolls, hamburger or hot dog, whole wheat have 11 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Rolls, hamburger or hot dog, whole wheat and Dried Sunflower Seed Kernels have similar amounts of Vitamin C per 100 g.
• Both Rolls, hamburger or hot dog, whole wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Rolls, hamburger or hot dog, whole wheat vs Sunflower Seeds:

• Rolls, hamburger or hot dog, whole wheat have 2.5 times more Calcium and 53 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Rolls, hamburger or hot dog, whole wheat and Dried Sunflower Seed Kernels have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Rolls, hamburger or hot dog, whole wheat have 2.9 times more Omega 3, 2.2 times more Carbohydrate and 2.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Rolls, hamburger or hot dog, whole wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.