Comparing Nutrients in 100 calories Rolls, hamburger or hotdog, mixed-grainVS Oil Roasted Sunflower Seeds

Weight per 100 calories

Rolls, hamburger or hotdog, mixed-grain

38g

Oil Roasted Sunflower Seeds

17g

Oil Roasted Sunflower Seed Kernels have 2.3 times more energy per unit of mass than Rolls, hamburger or hotdog, mixed-grain, which is very high in comparison to other foods. Rolls, hamburger or hotdog, mixed-grain having high energy density.

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

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hotdog, mixed-grain

14%

20%

66%

Oil Roasted Sunflower Seeds

13%

73%

14%

100 kcal ▼

Macro Nutrients

Rolls, hamburger or hotdog, mixed-grainvs Oil Roasted Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.35%2.3g

Fat

8.93%8.67g

2.3 gvs8.67 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.65%0.53g

Saturated Fat

3.73%1.2g

0.53 gvs1.2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.57%0.025g

Omega 3

0.86%0.014g

0.025 gvs0.014 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.43%0.41g

Omega 6

34%5.78g

0.41 gvs5.78 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13%17g

Carbohydrate

2.97%3.87g

17 gvs3.87 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.28%2.38g

Sugars

0.72%0.53g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.38 gvs0.53 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.13g

NA gvs0.13 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.4g

NA gvs0.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.8%1.44g

Fiber

4.7%1.8g

1.44 gvs1.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.5%3.65g

Protein

6.05%3.4g

3.65 gvs3.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Rolls, hamburger or hotdog, mixed-grainvs Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.7%0.18mg

Vitamin B1

4.5%0.054mg

Thiamine

0.18 mgvs0.054 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.07%0.12mg

Vitamin B2

3.64%0.047mg

Riboflavin

0.12 mgvs0.047 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.6%1.7mg

Vitamin B3

4.36%0.7mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs0.7 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.74%0.19mg

Vitamin B5

23.4%1.17mg

Pantothenic acid

0.19 mgvs1.17 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.7%0.035mg

Vitamin B6

10.3%0.13mg

Pyridoxine

0.035 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.6%42.2μg

Vitamin B9

9.9%39.5μg

Folates and Folic Acid

42.2 μgvs39.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0.16%0.004μg

Vitamin B12

0%0μg

Cobalamin

0.004 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.21%0.19mg

Ascorbic acid

0 mgvs0.19 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.18%0.027mg

Vitamin E

41%6.14mg

Tocopherols and Tocotrienols

0.027 mgvs6.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.98%1.18μg

Vitamin K

0.44%0.52μg

Phytomenadione or phylloquinone

1.18 μgvs0.52 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Rolls, hamburger or hotdog, mixed-grainvs Oil Roasted Sunflower Seeds

3.6%36mg

Calcium

1.47%14.7mg

36 mgvs14.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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9.13%0.082mg

Copper

34%0.3mg

0.082 mgvs0.3 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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18.8%1.5mg

Iron

9.04%0.72mg

1.5 mgvs0.72 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4%16.7mg

Magnesium

5.1%21.5mg

16.7 mgvs21.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16.8%0.39mg

Manganese

15.3%0.35mg

0.39 mgvs0.35 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.63%46.4mg

Phosphorus

27.5%192mg

46.4 mgvs192 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.8%61mg

Potassium

2.4%81.6mg

61 mgvs81.6 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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22%12μg

Selenium

24%13.2μg

12 μgvs13.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11.6%174mg

Sodium

0.034%0.51mg

174 mgvs0.51 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.63%0.4mg

Zinc

8%0.88mg

0.4 mgvs0.88 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.39%14.4g

Water

0.007%0.26g

14.4 gvs0.26 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Rolls, hamburger or hotdog, mixed-grain have 3.3 times more Vitamin B1, 2.5 times more Vitamin B2 and 2.4 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 6.3 times more Vitamin B5, 3.8 times more Vitamin B6 and 230.6 times more Vitamin E than Rolls, hamburger or hotdog, mixed-grain.
Both Rolls, hamburger or hotdog, mixed-grain and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B9 per 100 kcal.
Both Rolls, hamburger or hotdog, mixed-grain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

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

Rolls, hamburger or hotdog, mixed-grain have 2.5 times more Calcium, 2.1 times more Iron and 343.6 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.7 times more Copper, 1.3 times more Magnesium, 4.1 times more Phosphorus, 1.3 times more Potassium and 2.2 times more Zinc than Rolls, hamburger or hotdog, mixed-grain.
Both Rolls, hamburger or hotdog, mixed-grain and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Rolls, hamburger or hotdog, mixed-grain have 1.8 times more Omega 3, 4.4 times more Carbohydrate and 4.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.8 times more Fat, 2.3 times more Saturated Fat and 14 times more Omega 6 than Rolls, hamburger or hotdog, mixed-grain.
Both Rolls, hamburger or hotdog, mixed-grain and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fiber and Protein per 100 kcal.
Both Rolls, hamburger or hotdog, mixed-grain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Rolls, hamburger or hotdog, mixed-grainVS Rolls, hard (includes kaiser)Oil Roasted Sunflower SeedsVS Rolls, hard (includes kaiser)Rolls, hamburger or hotdog, mixed-grainVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Rolls, hamburger or hotdog, mixed-grainVS Oil Roasted Sunflower Seeds

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: