Comparing Nutrients in 300 calories Sunflower Seeds VS Rolls, hamburger or hotdog, plain

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Rolls, hamburger or hotdog, plain: 108g

Sunflower Seeds have 2.1 times more energy per 100g than Rolls, hamburger or hotdog, plain. It has very high energy density when compared to other foods. Rolls, hamburger or hotdog, plain having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Rolls, hamburger or hotdog, plain	14%	13%	73%

Macro Nutrients

	Sunflower Seeds	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	10% 1.7g	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	41.5% 54g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	10.8% 7.83g	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	3.7% 2.68g	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	% 2.44g	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	5.1% 1.94g	38g per day for Men 19-50 years
Protein	19% 10.7g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	48.7% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	5.2% 0.068mg	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	25.3% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.96% 0.22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	1.55% 1.4mg	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	1.94% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	4% 40mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	13% 0.12mg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	5.9% 24.7mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	24% 0.55mg	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	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	3.86% 131mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	53% 29.2μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	35.4% 531mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	7.14% 0.78mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	1% 37g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B1, 10.2 times more Vitamin B6 and 62.2 times more Vitamin E than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain 20.2 times more Vitamin A, 1.8 times more Vitamin B2, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Rolls, hamburger or hotdog, plain have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Rolls, hamburger or hotdog, plain:

• Dried Sunflower Seed Kernels have 7.9 times more Copper, 6.8 times more Magnesium, 1.8 times more Manganese, 3.1 times more Phosphorus, 2.5 times more Potassium and 3.3 times more Zinc than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain 3.9 times more Calcium, 1.4 times more Iron and 114.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Rolls, hamburger or hotdog, plain have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 6.3 times more Fat, 2.5 times more Saturated Fat, 6.9 times more Omega 6 and 2.3 times more Fiber than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain 6.4 times more Omega 3, 5.2 times more Carbohydrate and 5.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Rolls, hamburger or hotdog, plain have similar amounts of Energy and Protein per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.