Comparing Nutrients in 500 calories Rolls, hamburger or hot dog, whole wheat VS Sunflower Seeds

Weight per 500 calories

• Rolls, hamburger or hot dog, whole wheat: 186g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 2.2 times more energy per unit of mass than Rolls, hamburger or hot dog, whole wheat, which is very high in comparison to other foods. Rolls, hamburger or hot dog, whole wheat having high energy density.

Which food has more nutrients per 500 calories - Rolls, hamburger or hot dog, whole wheat or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.14g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	5.35% 1.7g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.98g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.2% 83.5g	13% 17g	130g per day for Men 19-50 years
Sugars	15% 11g	3.1% 2.24g	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	6.26% 4.54g	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	% 3.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 2.14g	g per day for Men 19-50 years
Fiber	30% 11.3g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	41% 23g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.8% 61.3μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.5% 0.82mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.5% 8.4mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.3% 1.57mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	88.6% 1.15mg	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	19.5% 78μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	14.7% 0.35μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.7% 2.4mg	1.33% 1.2mg	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	5.1% 0.76mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.97% 8.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	37% 368mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	171% 1.54mg	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	56.2% 4.5mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	72.6% 1.67mg	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	57.6% 403mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	59% 887mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	1.8% 66.8g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rolls, hamburger or hot dog, whole wheat vs Sunflower Seeds:

• Rolls, hamburger or hot dog, whole wheat have 23.9 times more Vitamin A, 1.6 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B1, 3.2 times more Vitamin B6, 2.5 times more Vitamin B9 and 39.5 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Rolls, hamburger or hot dog, whole wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Rolls, hamburger or hot dog, whole wheat vs Sunflower Seeds:

• Rolls, hamburger or hot dog, whole wheat have 5.5 times more Calcium, 2.6 times more Manganese, 1.3 times more Selenium and 115.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus and 1.3 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Dried Sunflower Seed Kernels have similar amounts of Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Rolls, hamburger or hot dog, whole wheat have 6.3 times more Omega 3, 4.9 times more Carbohydrate, 4.9 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.4 times more Fat, 2.2 times more Saturated Fat and 6.6 times more Omega 6 than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Rolls, hamburger or hot dog, whole wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.