Comparing Nutrients in 100 calories Rolls, hamburger or hot dog, wheat/cracked wheat VS Toasted Sunflower Seeds

Weight per 100 calories

• Rolls, hamburger or hot dog, wheat/cracked wheat: 37.2g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 2.3 times more energy per unit of mass than Rolls, hamburger or hot dog, wheat/cracked wheat, which is very high in comparison to other foods. Rolls, hamburger or hot dog, wheat/cracked wheat having high energy density.

Discover which food has more nutrients per 100 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.34g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	3.54% 2.57g	NA	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	1.53% 1.1g	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	% 0.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.1% 1.56g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	7.76% 4.35g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.32% 0.11mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.63% 0.047mg	10% 0.13mg	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	7.8% 31.2μg	9.6% 38.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.94% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.54% 0.48mg	0.25% 0.23mg	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	0.99% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.3% 73mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	6.8% 0.061mg	33% 0.3mg	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	13.6% 1.1mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	4.16% 17.5mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	15% 0.34mg	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	8.18% 57.2mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	1.98% 67.3mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	18% 9.93μg	NA	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	3.95% 0.43mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.004% 0.16g	3700g per day for Men 19-50 years

Rolls, Hamburger Or Hot Dog, Wheat/cracked Wheat VS Toasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Toasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat vs Toasted Sunflower Seeds:

• 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have 3.8 times more Vitamin B1, 2.3 times more Vitamin B2, 2.6 times more Vitamin B3 and more Vitamin B12 than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 4.7 times more Vitamin B5 and 2.8 times more Vitamin B6 than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Toasted Sunflower Seeds provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Rolls, hamburger or hot dog, wheat/cracked wheat vs Toasted Sunflower Seeds:

• 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have 7.9 times more Calcium, 1.3 times more Manganese and 355.1 times more Sodium than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 4.8 times more Copper, 3.3 times more Phosphorus and 2 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Toasted Sunflower Seeds contain similar levels of Iron and Magnesium per 100 calories.
• 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat lack sufficient amounts of Potassium
• 100 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have 5.4 times more Omega 3, 5.3 times more Carbohydrate and 1.6 times more Protein than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 6.8 times more Fat, 3.5 times more Saturated Fat and 10.1 times more Omega 6 than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Toasted Sunflower Seeds offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3