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

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Rolls, hamburger or hot dog, wheat/cracked wheat: 112g

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Sunflower Seeds	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	27.3% 26.4g	4.15% 4.03g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	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	7.9% 10.3g	40.6% 52.8g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	% 1.3g	% 0g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	12.3% 4.7g	38g per day for Men 19-50 years
Protein	19% 10.7g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	3.35% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 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	29% 117μg	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	0.8% 0.72mg	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	120% 18mg	2.97% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.3% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	4% 40mg	22% 219mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	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	33.7% 2.7mg	40.7% 3.26mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	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	48.4% 339mg	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	5.94% 202mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	34.4% 516mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	1.06% 39.3g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B1, 4.9 times more Vitamin B6, 1.2 times more Vitamin B9 and 40.5 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 19.5 times more Vitamin A, 1.8 times more Vitamin B2, 1.3 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Vitamin B3 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C and Vitamin D in 300 kcal.

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

• Dried Sunflower Seed Kernels have 5 times more Copper, 3.2 times more Magnesium, 2 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 5.5 times more Calcium, 1.4 times more Manganese and 111.7 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Iron and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 6.6 times more Fat, 2.8 times more Saturated Fat and 6.6 times more Omega 6 than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 6.7 times more Omega 3, 5.1 times more Carbohydrate and 5.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.