Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Rolls, hamburger or hot dog, wheat/cracked wheat: 186g

Oil Roasted 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.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Rolls, hamburger or hot dog, wheat/cracked wheat?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	17.6% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	67.6% 88g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	17.7% 13g	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	7.67% 5.56g	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	% 0.63g	% 4.28g	g per day for Men 19-50 years
Sucrose	% 2g	% 0g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	30.3% 17g	39% 21.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.58% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	82.4% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	41.6% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	55.5% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	18% 0.24mg	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	49.4% 198μg	39% 156μg	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	1.03% 0.93mg	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	205% 30.7mg	4.96% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	36.4% 364mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	34% 0.31mg	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	45% 3.6mg	68% 5.43mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	21% 87.4mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	100% 2.3mg	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	137% 962mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	90% 49.6μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	57.4% 861mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	19.8% 2.17mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	1.77% 65.5g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Rolls, Hamburger Or Hot Dog, Wheat/cracked Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Rolls, hamburger or hot dog, wheat/cracked wheat?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 500 calories of Oil Roasted Sunflower Seeds have 4.8 times more Vitamin B5, 2.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 41.3 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 500 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 3.7 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, more Vitamin B12 and 4.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin K
• 500 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 500 calories of Oil Roasted Sunflower Seeds have 5 times more Copper, 1.2 times more Magnesium, 3.4 times more Phosphorus, 1.2 times more Potassium, 1.3 times more Selenium and 2 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 500 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 5 times more Calcium, 1.5 times more Iron, 1.3 times more Manganese and 339.6 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 500 calories of Rolls, hamburger or hot dog, wheat/cracked wheat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 6.5 times more Fat, 4.3 times more Saturated Fat and 9.7 times more Omega 6 than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 500 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 5 times more Omega 3, 4.5 times more Carbohydrate, 4.9 times more Sugars and 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Rolls, hamburger or hot dog, wheat/cracked wheat offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3