Comparing Nutrients in 100 calories Sunflower Seeds VS Rolls, hamburger or hotdog, mixed-grain

Weight per 100 calories

• Sunflower Seeds: 17g
• Rolls, hamburger or hotdog, mixed-grain: 38g

Sunflower Seeds have 2.2 times more energy per 100g than Rolls, hamburger or hotdog, mixed-grain. It has very high energy density when compared to other foods. Rolls, hamburger or hotdog, mixed-grain having high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Rolls, hamburger or hotdog, mixed-grain?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%

Macro Nutrients

	Sunflower Seeds	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	1.57% 0.025g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	2.43% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	13% 17g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	3.28% 2.38g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	3.8% 1.44g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	6.5% 3.65g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	2.7% 0.035mg	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	9.7% 39μg	10.6% 42.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.16% 0.004μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	0% 0mg	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	40% 6.02mg	0.18% 0.027mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.98% 1.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	9.13% 0.082mg	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	11.2% 0.9mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	4% 16.7mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	16.8% 0.39mg	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	16% 113mg	6.63% 46.4mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	1.8% 61mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	11.6% 174mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	3.63% 0.4mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.39% 14.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Rolls, hamburger or hotdog, mixed-grain:

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin B1, 6.6 times more Vitamin B6 and 226.3 times more Vitamin E than Rolls, hamburger or hotdog, mixed-grain.
• While Rolls, hamburger or hotdog, mixed-grain contain 1.9 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Rolls, hamburger or hotdog, mixed-grain have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Rolls, hamburger or hotdog, mixed-grain:

• Dried Sunflower Seed Kernels have 3.8 times more Copper, 3.3 times more Magnesium, 2.4 times more Phosphorus, 1.8 times more Potassium and 2.1 times more Zinc than Rolls, hamburger or hotdog, mixed-grain.
• While Rolls, hamburger or hotdog, mixed-grain contain 2.7 times more Calcium, 1.7 times more Iron, 1.3 times more Selenium and 113 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Rolls, hamburger or hotdog, mixed-grain have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 3.9 times more Fat, 1.4 times more Saturated Fat and 9.5 times more Omega 6 than Rolls, hamburger or hotdog, mixed-grain.
• While Rolls, hamburger or hotdog, mixed-grain contain 2.4 times more Omega 3, 5 times more Carbohydrate and 5.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Rolls, hamburger or hotdog, mixed-grain have similar amounts of Energy, Fiber and Protein per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.