Comparing Nutrients in 100 calories Rolls, hamburger, whole grain white, calcium-fortifiedVS Sunflower Seeds

Weight per 100 calories

Rolls, hamburger, whole grain white, calcium-fortified

39.2g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 2.3 times more energy per unit of mass than Rolls, hamburger, whole grain white, calcium-fortified, which is very high in comparison to other foods. Rolls, hamburger, whole grain white, calcium-fortified having high energy density.

Which food has more nutrients per 100 calories - Rolls, hamburger, whole grain white, calcium-fortified or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Rolls, hamburger, whole grain white, calcium-fortified

15%

12%

73%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Rolls, hamburger, whole grain white, calcium-fortifiedvs 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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1.4%1.37g

Fat

9.1%8.8g

1.37 gvs8.8 g

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

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1.43%0.46g

Saturated Fat

2.4%0.76g

0.46 gvs0.76 g

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

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3.3%0.053g

Omega 3

0.64%0.01g

0.053 gvs0.01 g

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

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2.5%0.43g

Omega 6

23.2%3.95g

0.43 gvs3.95 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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14%18.2g

Carbohydrate

2.63%3.42g

18.2 gvs3.42 g

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

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5.03%3.65g

Sugars

0.62%0.45g

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

3.65 gvs0.45 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

%0.43g

NA gvs0.43 g

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

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2.37%0.9g

Fiber

3.88%1.47g

0.9 gvs1.47 g

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

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6.5%3.65g

Protein

6.35%3.56g

3.65 gvs3.56 g

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

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Vitamins

Rolls, hamburger, whole grain white, calcium-fortifiedvs Sunflower Seeds

0%0μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

0 μgvs0.51 μg

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

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17%0.21mg

Vitamin B1

21%0.25mg

Thiamine

0.21 mgvs0.25 mg

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

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9.53%0.12mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.12 mgvs0.061 mg

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

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11.4%1.82mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

1.82 mgvs1.43 mg

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

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Vitamin B5

3.87%0.19mg

Pantothenic acid

NA mgvs0.19 mg

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

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3.14%0.041mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.041 mgvs0.23 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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13.7%55μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

55 μgvs39 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0 mgvs0.24 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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0.86%0.13mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.13 mgvs6.02 mg

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

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1.63%1.96μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.96 μgvs0 μg

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

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Minerals

Rolls, hamburger, whole grain white, calcium-fortifiedvs Sunflower Seeds

9.14%91mg

Calcium

1.34%13.4mg

91 mgvs13.4 mg

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

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7.8%0.07mg

Copper

34.2%0.31mg

0.07 mgvs0.31 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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12.7%1mg

Iron

11.2%0.9mg

1 mgvs0.9 mg

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

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3.55%15mg

Magnesium

13.3%55.7mg

15 mgvs55.7 mg

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

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15.8%0.36mg

Manganese

14.5%0.33mg

0.36 mgvs0.33 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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8.57%60mg

Phosphorus

16%113mg

60 mgvs113 mg

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

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2.2%74.5mg

Potassium

3.25%110mg

74.5 mgvs110 mg

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

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10%5.5μg

Selenium

16.5%9.08μg

5.5 μgvs9.08 μg

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

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13.4%201mg

Sodium

0.1%1.54mg

201 mgvs1.54 mg

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

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7.3%0.8mg

Zinc

7.8%0.86mg

0.8 mgvs0.86 mg

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

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0.41%15g

Water

0.022%0.81g

15 gvs0.81 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, whole grain white, calcium-fortified vs Sunflower Seeds:

Rolls, hamburger, whole grain white, calcium-fortified have 2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.6 times more Vitamin B6 and 46.5 times more Vitamin E than Rolls, hamburger, whole grain white, calcium-fortified.
Both Rolls, hamburger, whole grain white, calcium-fortified and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 100 kcal.
Both Rolls, hamburger, whole grain white, calcium-fortified as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Rolls, hamburger, whole grain white, calcium-fortified vs Sunflower Seeds:

Rolls, hamburger, whole grain white, calcium-fortified have 6.8 times more Calcium and 130.3 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.4 times more Copper, 3.7 times more Magnesium, 1.9 times more Phosphorus, 1.5 times more Potassium and 1.7 times more Selenium than Rolls, hamburger, whole grain white, calcium-fortified.
Both Rolls, hamburger, whole grain white, calcium-fortified and Dried Sunflower Seed Kernels have similar amounts of Iron, Manganese and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Rolls, hamburger, whole grain white, calcium-fortified have 5.2 times more Omega 3, 5.3 times more Carbohydrate and 8.1 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.4 times more Fat, 1.7 times more Saturated Fat, 9.3 times more Omega 6 and 1.6 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
Both Rolls, hamburger, whole grain white, calcium-fortified and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
Both Rolls, hamburger, whole grain white, calcium-fortified as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Rolls, hamburger, whole grain white, calcium-fortifiedVS Pancakes, whole wheat, dry mix, incompleteSunflower SeedsVS Pancakes, whole wheat, dry mix, incompleteRolls, hamburger, whole grain white, calcium-fortifiedVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Rolls, hamburger, whole grain white, calcium-fortifiedVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Rolls, hamburger, whole grain white, calcium-fortified or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: