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

Weight per 500 calories

• Sunflower Seed Butter: 81g
• Rolls, hamburger or hot dog, whole wheat: 186g

Sunflower Seed Butter has 2.3 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 500 calories - Sunflower Seed Butter or Rolls, hamburger or hot dog, whole wheat?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Sunflower Seed Butter	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	8.4% 8.14g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	5.35% 1.7g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	17.5% 2.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	64.2% 83.5g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	15% 11g	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	6.26% 4.54g	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	% 0g	% 3.77g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0g	g per day for Men 19-50 years
Fiber	12% 4.6g	30% 11.3g	38g per day for Men 19-50 years
Protein	25% 14g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	NA	6.8% 61.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	68.5% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	31.3% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	27.7% 0.36mg	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	48% 192μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.7% 0.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.43% 2.2mg	2.7% 2.4mg	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	124% 18.5mg	5.1% 0.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	5.2% 52mg	37% 368mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	49.4% 0.44mg	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	41.7% 3.34mg	56.2% 4.5mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	187% 4.3mg	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	77% 540mg	57.6% 403mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	1.8% 66.8g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Rolls, Hamburger Or Hot Dog, Whole Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Rolls, hamburger or hot dog, whole wheat?

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

• 500 calories of Sunflower Seed Butter have 1.2 times more Vitamin B6, 2.5 times more Vitamin B9 and 24.3 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• While 500 kcal of Rolls, hamburger or hot dog, whole wheat contain 19.1 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin B12 than Sunflower Seed Butter no Salt.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin B12
• 500 calories of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin E
• Both Sunflower Seed Butter no Salt as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Sunflower Seed Butter have 2.9 times more Copper, 1.7 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Selenium and 1.2 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• While 500 kcal of Rolls, hamburger or hot dog, whole wheat contain 7.1 times more Calcium, 1.3 times more Iron, 2.6 times more Manganese and 364.7 times more Sodium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Rolls, hamburger or hot dog, whole wheat contain similar levels of Potassium per 500 calories.
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Butter have 5.5 times more Fat, 2.2 times more Saturated Fat and 2.7 times more Omega 6 than Rolls, hamburger or hot dog, whole wheat.
• While 500 kcal of Rolls, hamburger or hot dog, whole wheat contain 7.9 times more Omega 3, 4.4 times more Carbohydrate, 1.3 times more Sugars, 2.5 times more Fiber and 1.6 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Energy per 500 calories.
• 500 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3