Comparing Nutrients in 300 calories Rolls, hamburger or hot dog, wheat/cracked wheat VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Rolls, hamburger or hot dog, wheat/cracked wheat: 112g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted 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 300 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.15% 4.03g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.6% 52.8g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	2.17% 1.58g	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	4.6% 3.33g	0% 0g	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	% 2.57g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.2g	g per day for Men 19-50 years
Fiber	12.3% 4.7g	14% 5.37g	38g per day for Men 19-50 years
Protein	23.3% 13g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.35% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.4% 0.59mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	31% 0.4mg	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	23.4% 94μg	29.6% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.83% 0.21μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.6% 1.45mg	0.62% 0.56mg	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	2.97% 0.45mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.6μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22% 219mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	102% 0.91mg	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	40.7% 3.26mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	59.7% 1.37mg	46% 1.05mg	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	24.5% 172mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	5.94% 202mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	34.4% 516mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	0.021% 0.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rolls, hamburger or hot dog, wheat/cracked wheat vs Oil Roasted Sunflower Seeds:

• Rolls, hamburger or hot dog, wheat/cracked wheat have more Vitamin A, 3.7 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, more Vitamin B12 and 4.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Vitamin B5, 2.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 41.3 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Rolls, hamburger or hot dog, wheat/cracked wheat vs Oil Roasted Sunflower Seeds:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 5 times more Calcium, 1.5 times more Iron, 1.3 times more Manganese and 339.6 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5 times more Copper, 3.4 times more Phosphorus, 1.3 times more Selenium and 2 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 5 times more Omega 3, 4.5 times more Carbohydrate, 4.9 times more Sugars, more Fructose and 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.5 times more Fat, 4.3 times more Saturated Fat and 9.7 times more Omega 6 than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Fiber per 300 kcal.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.