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

Weight per 100 calories

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

Roasted Sunflower Seeds have 2.2 times more energy per 100g than Rolls, hamburger or hot dog, wheat/cracked wheat. It has very high energy density when compared to other foods. Rolls, hamburger or hot dog, wheat/cracked wheat having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Roasted Sunflower Seeds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	1.4% 1.34g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	3.54% 2.57g	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	1.53% 1.1g	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	% 0.86g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5% 1.9g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	7.76% 4.35g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	8.32% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	3.63% 0.047mg	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% 40.7μg	7.8% 31.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.94% 0.071μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	0.54% 0.48mg	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	30% 4.5mg	0.99% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	2.1% 2.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	1.2% 12mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	6.8% 0.061mg	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	8.16% 0.65mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	4.16% 17.5mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	20% 0.46mg	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	28.4% 198mg	8.18% 57.2mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	1.98% 67.3mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	18% 9.93μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	3.95% 0.43mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	0.35% 13g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 4.9 times more Vitamin B5, 2.9 times more Vitamin B6, 1.3 times more Vitamin B9 and 30.2 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain more Vitamin A, 10.9 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B3, more Vitamin B12 and 5.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C and Vitamin D in 100 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 5.1 times more Copper, 1.3 times more Magnesium, 3.5 times more Phosphorus, 2.2 times more Potassium, 1.4 times more Selenium and 2.1 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 6.1 times more Calcium, 1.7 times more Iron, 1.3 times more Manganese and 333.9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.4 times more Fat, 3.2 times more Saturated Fat, 9.4 times more Omega 6 and 1.2 times more Fiber than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 5.8 times more Omega 3, 4.3 times more Carbohydrate, 5.5 times more Sugars and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Energy per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.