Comparing Nutrients in 300 calories Sunflower SeedsVS Rolls, hamburger or hotdog, mixed-grain

Weight per 300 calories

Sunflower Seeds

51.4g

Rolls, hamburger or hotdog, mixed-grain

114g

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 300 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%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Rolls, hamburger or hotdog, mixed-grain

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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27.3%26.4g

Fat

7.06%6.84g

26.4 gvs6.84 g

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

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7.15%2.3g

Saturated Fat

4.95%1.6g

2.3 gvs1.6 g

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

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1.93%0.031g

Omega 3

4.7%0.075g

0.031 gvs0.075 g

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

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69.7%12g

Omega 6

7.3%1.24g

12 gvs1.24 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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7.9%10.3g

Carbohydrate

39%51g

10.3 gvs51 g

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

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1.86%1.35g

Sugars

9.83%7.13g

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

1.35 gvs7.13 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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%1.3g

Sucrose

1.3 gvsNA g

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

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11.6%4.4g

Fiber

11.4%4.33g

4.4 gvs4.33 g

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

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19%10.7g

Protein

19.6%11g

10.7 gvs11 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Rolls, hamburger or hotdog, mixed-grain

0.17%1.54μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.54 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

63.4%0.76mg

Vitamin B1

44%0.53mg

Thiamine

0.76 mgvs0.53 mg

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

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14%0.18mg

Vitamin B2

27.2%0.35mg

Riboflavin

0.18 mgvs0.35 mg

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

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26.8%4.3mg

Vitamin B3

32%5.1mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs5.1 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

11.6%0.58mg

Vitamin B5

11.2%0.56mg

Pantothenic acid

0.58 mgvs0.56 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

53%0.69mg

Vitamin B6

8.07%0.1mg

Pyridoxine

0.69 mgvs0.1 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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29%117μg

Vitamin B9

31.7%127μg

Folates and Folic Acid

117 μgvs127 μg

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

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0%0μg

Vitamin B12

0.48%0.011μg

Cobalamin

0 μgvs0.011 μg

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

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0.8%0.72mg

Vitamin C

0%0mg

Ascorbic acid

0.72 mgvs0 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

120%18mg

Vitamin E

0.53%0.08mg

Tocopherols and Tocotrienols

18 mgvs0.08 mg

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

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0%0μg

Vitamin K

2.95%3.54μg

Phytomenadione or phylloquinone

0 μgvs3.54 μg

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

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Minerals

Sunflower Seedsvs Rolls, hamburger or hotdog, mixed-grain

4%40mg

Calcium

11%108mg

40 mgvs108 mg

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

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103%0.92mg

Copper

27.4%0.25mg

0.92 mgvs0.25 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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33.7%2.7mg

Iron

56.3%4.5mg

2.7 mgvs4.5 mg

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

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39.8%167mg

Magnesium

12%50mg

167 mgvs50 mg

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

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43.6%1mg

Manganese

50.3%1.16mg

1 mgvs1.16 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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48.4%339mg

Phosphorus

20%139mg

339 mgvs139 mg

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

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9.75%331mg

Potassium

5.37%183mg

331 mgvs183 mg

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

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49.5%27.2μg

Selenium

66%36.3μg

27.2 μgvs36.3 μg

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

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0.31%4.62mg

Sodium

35%522mg

4.62 mgvs522 mg

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

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23.3%2.57mg

Zinc

11%1.2mg

2.57 mgvs1.2 mg

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

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0.066%2.43g

Water

1.17%43.3g

2.43 gvs43.3 g

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

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Lets compare vitamin content per 300 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 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 kcal.
Both Dried Sunflower Seed Kernels as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsRolls, hamburger or hotdog, mixed-grainVS Roasted Sunflower SeedsSunflower SeedsVS Rolls, hard (includes kaiser)Rolls, hamburger or hotdog, mixed-grainVS Rolls, hard (includes kaiser)

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Rolls, hamburger or hotdog, mixed-grain

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Rolls, hamburger or hotdog, mixed-grain?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: