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

Weight per 300 calories

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

Oil Roasted Sunflower Seeds have 2.2 times more energy per 100g than Rolls, hamburger or hot dog, whole wheat. It has very high energy density when compared to other foods. Rolls, hamburger or hot dog, whole wheat having high energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Rolls, hamburger or hot dog, whole wheat?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	5.04% 4.9g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	38.5% 50g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	9.1% 6.6g	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	0% 0g	3.75% 2.72g	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	% 0.38g	% 2.26g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.37g	18% 6.8g	38g per day for Men 19-50 years
Protein	18% 10g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	31.5% 5.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	16.6% 0.22mg	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	29.6% 119μg	11.7% 47μg	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	0.62% 0.56mg	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	123% 18.4mg	3.05% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	4.2% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	4.4% 44mg	22% 221mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	29.6% 0.27mg	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	27% 2.17mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	21.5% 90mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	112% 2.58mg	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	82.5% 577mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	66.7% 36.7μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	1.1% 40g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Rolls, Hamburger Or Hot Dog, Whole Wheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Rolls, hamburger or hot dog, whole wheat?

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

• 300 calories of Oil Roasted Sunflower Seeds have 3.7 times more Vitamin B5, 1.9 times more Vitamin B6, 2.5 times more Vitamin B9 and 40.3 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• While 300 kcal of Rolls, hamburger or hot dog, whole wheat contain 3 times more Vitamin B1, 1.5 times more Vitamin B2, 2.4 times more Vitamin B3 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 300 calories of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Oil Roasted Sunflower Seeds have 3.4 times more Copper, 2.4 times more Phosphorus and 1.4 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• While 300 kcal of Rolls, hamburger or hot dog, whole wheat contain 5 times more Calcium, 1.4 times more Magnesium, 2.4 times more Manganese and 349.9 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Rolls, hamburger or hot dog, whole wheat contain similar levels of Iron, Potassium and Selenium per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 5.3 times more Fat, 3.5 times more Saturated Fat and 9.7 times more Omega 6 than Rolls, hamburger or hot dog, whole wheat.
• While 300 kcal of Rolls, hamburger or hot dog, whole wheat contain 4.7 times more Omega 3, 4.3 times more Carbohydrate, 4.2 times more Sugars, 1.3 times more Fiber and 1.4 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3