Comparing Nutrients in 300 calories Sunflower Seed Flour VS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 300 calories

• Sunflower Seed Flour: 92g
• Rolls, hamburger or hot dog, wheat/cracked wheat: 112g

Sunflower Seed Flour has 1.2 times more energy per 100g than Rolls, hamburger or hot dog, wheat/cracked wheat. It has high energy density when compared to other foods. Rolls, hamburger or hot dog, wheat/cracked wheat having high energy density.

Discover which food has more nutrients per 300 calories - Sunflower Seed Flour or Rolls, hamburger or hot dog, wheat/cracked wheat?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Sunflower Seed Flour	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	4.15% 4.03g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	40.6% 52.8g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	4.6% 3.33g	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	% 2.57g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12.6% 4.8g	12.3% 4.7g	38g per day for Men 19-50 years
Protein	79% 44.2g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	0.2% 1.84μg	3.35% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	244% 2.93mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.07mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.3% 0.69mg	11% 0.14mg	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	51% 204μg	23.4% 94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.83% 0.21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	1.6% 1.45mg	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	NA	2.97% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	10.5% 105mg	22% 219mg	1000mg per day for Men 19-50 years
Copper	175% 1.58mg	20.4% 0.18mg	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	76% 6.1mg	40.7% 3.26mg	8mg per day for Men 19-50 years
Magnesium	76% 318mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	59.7% 1.37mg	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	91% 634mg	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.7mg	5.94% 202mg	3400mg per day for Men 19-50 years
Selenium	97% 53.6μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.76mg	34.4% 516mg	1500mg per day for Men 19-50 years
Zinc	41.4% 4.56mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.19% 6.87g	1.06% 39.3g	3700g per day for Men 19-50 years

Sunflower Seed Flour VS Rolls, Hamburger Or Hot Dog, Wheat/cracked Wheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sunflower Seed Flour or Rolls, hamburger or hot dog, wheat/cracked wheat?

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

• 300 calories of Sunflower Seed Flour have 4.9 times more Vitamin B1, 1.3 times more Vitamin B3, 8.3 times more Vitamin B5, 4.9 times more Vitamin B6 and 2.2 times more Vitamin B9 than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 300 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 1.3 times more Vitamin B2 and more Vitamin B12 than Partially Defatted Sunflower Seed Flour.
• 300 calories of Sunflower Seed Flour have insufficient amounts of Vitamin B12
• Both Partially Defatted Sunflower Seed Flour as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sunflower Seed Flour vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 300 calories of Sunflower Seed Flour have 8.6 times more Copper, 1.9 times more Iron, 6.1 times more Magnesium, 1.3 times more Manganese, 3.7 times more Phosphorus, 1.8 times more Selenium and 3.5 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 300 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 2.1 times more Calcium and 187 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour as well as Rolls, hamburger or hot dog, wheat/cracked wheat lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sunflower Seed Flour have 3.4 times more Protein than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 300 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 112.1 times more Omega 3, 2.2 times more Omega 6 and 1.6 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Rolls, hamburger or hot dog, wheat/cracked wheat offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6