Comparing Nutrients in 100 calories Rolls, hamburger or hot dog, wheat/cracked wheat VS Sunflower Seeds

Weight per 100 calories

• Rolls, hamburger or hot dog, wheat/cracked wheat: 37.2g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 2.2 times more energy per unit of mass than Rolls, hamburger or hot dog, wheat/cracked wheat, which is very high in comparison to other foods. Rolls, hamburger or hot dog, wheat/cracked wheat having high energy density.

Which food has more nutrients per 100 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.34g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	3.54% 2.57g	0.62% 0.45g	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	1.53% 1.1g	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	% 0.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 0.43g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	7.76% 4.35g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.32% 0.11mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.63% 0.047mg	17.7% 0.23mg	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	7.8% 31.2μg	9.7% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.94% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.54% 0.48mg	0.27% 0.24mg	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	0.99% 0.15mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.3% 73mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	6.8% 0.061mg	34.2% 0.31mg	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	13.6% 1.1mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	4.16% 17.5mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	14.5% 0.33mg	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	8.18% 57.2mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	1.98% 67.3mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	18% 9.93μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	3.95% 0.43mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat vs Sunflower Seeds:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 19.5 times more Vitamin A, 1.8 times more Vitamin B2, 1.2 times more Vitamin B3, 1.3 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 4.9 times more Vitamin B6 and 40.5 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 100 kcal.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Rolls, hamburger or hot dog, wheat/cracked wheat vs Sunflower Seeds:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 5.5 times more Calcium, 1.2 times more Iron, 1.4 times more Manganese and 111.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5 times more Copper, 3.2 times more Magnesium, 2 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Dried Sunflower Seed Kernels have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 6.7 times more Omega 3, 5.1 times more Carbohydrate, 5.7 times more Sugars and 1.2 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.6 times more Fat, 2.8 times more Saturated Fat and 6.6 times more Omega 6 than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 100 kcal.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.