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

Weight per 100 calories

• Rolls, hamburger or hot dog, wheat/cracked wheat: 37.2g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 2.3 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 Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Toasted 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	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	35.5% 6.04g	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	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	3.54% 2.57g	NA	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	NA	g per day for Men 19-50 years
Fiber	4.1% 1.56g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	7.76% 4.35g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.32% 0.11mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.63% 0.047mg	10% 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	7.8% 31.2μg	9.6% 38.4μg	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	0.25% 0.23mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.3% 73mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	6.8% 0.061mg	33% 0.3mg	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	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	4.16% 17.5mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	15% 0.34mg	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	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	1.98% 67.3mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	18% 9.93μg	NA	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	0.032% 0.48mg	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	0.004% 0.16g	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 Toasted Sunflower Seeds:

• Rolls, hamburger or hot dog, wheat/cracked wheat have more Vitamin A, 3.8 times more Vitamin B1, 2.3 times more Vitamin B2, 2.6 times more Vitamin B3 and more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.7 times more Vitamin B5 and 2.8 times more Vitamin B6 than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 100 kcal.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 7.9 times more Calcium, 1.3 times more Manganese and 355.1 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.8 times more Copper, 3.3 times more Phosphorus and 2 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Toasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Magnesium and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 5.4 times more Omega 3, 5.3 times more Carbohydrate and 1.6 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6.8 times more Fat, 3.5 times more Saturated Fat and 10.1 times more Omega 6 than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fiber per 100 kcal.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.