Comparing Nutrients in 300 calories Rolls, hamburger or hotdog, mixed-grain VS Sunflower Seeds

Weight per 300 calories

• Rolls, hamburger or hotdog, mixed-grain: 114g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 2.2 times more energy per unit of mass than Rolls, hamburger or hotdog, mixed-grain, which is very high in comparison to other foods. Rolls, hamburger or hotdog, mixed-grain having high energy density.

Which food has more nutrients per 300 calories - Rolls, hamburger or hotdog, mixed-grain or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Rolls, hamburger or hotdog, mixed-grain	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.84g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	4.95% 1.6g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 51g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	9.83% 7.13g	1.86% 1.35g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	11.4% 4.33g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	19.6% 11g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, mixed-grain	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	53% 0.69mg	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	31.7% 127μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.48% 0.011μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.8% 0.72mg	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	0.53% 0.08mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, mixed-grain	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 108mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	103% 0.92mg	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	56.3% 4.5mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	43.6% 1mg	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	20% 139mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	5.37% 183mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	66% 36.3μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	35% 522mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	1.17% 43.3g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rolls, hamburger or hotdog, mixed-grain vs Sunflower Seeds:

• Rolls, hamburger or hotdog, mixed-grain have 1.9 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B1, 6.6 times more Vitamin B6 and 226.3 times more Vitamin E than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Rolls, hamburger or hotdog, mixed-grain vs Sunflower Seeds:

• Rolls, hamburger or hotdog, mixed-grain have 2.7 times more Calcium, 1.7 times more Iron, 1.3 times more Selenium and 113 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.8 times more Copper, 3.3 times more Magnesium, 2.4 times more Phosphorus, 1.8 times more Potassium and 2.1 times more Zinc than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Dried Sunflower Seed Kernels have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Rolls, hamburger or hotdog, mixed-grain have 2.4 times more Omega 3, 5 times more Carbohydrate and 5.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Fat, 1.4 times more Saturated Fat and 9.5 times more Omega 6 than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Dried Sunflower Seed Kernels have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.