Comparing Nutrients in 300 calories Sunflower SeedsVS Rolls, hamburger, whole grain white, calcium-fortified

Weight per 300 calories

Sunflower Seeds

51.4g

Rolls, hamburger, whole grain white, calcium-fortified

118g

Sunflower Seeds have 2.3 times more energy per 100g than Rolls, hamburger, whole grain white, calcium-fortified. It has very high energy density when compared to other foods. Rolls, hamburger, whole grain white, calcium-fortified having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Rolls, hamburger, whole grain white, calcium-fortified?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Rolls, hamburger, whole grain white, calcium-fortified

15%

12%

73%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Rolls, hamburger, whole grain white, calcium-fortified

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

4.23%4.1g

26.4 gvs4.1 g

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

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7.15%2.3g

Saturated Fat

4.28%1.37g

2.3 gvs1.37 g

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

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1.93%0.031g

Omega 3

9.93%0.16g

0.031 gvs0.16 g

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

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69.7%12g

Omega 6

7.5%1.28g

12 gvs1.28 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

42%54.7g

10.3 gvs54.7 g

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

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1.86%1.35g

Sugars

15%11g

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

1.35 gvs11 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

7.12%2.7g

4.4 gvs2.7 g

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

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19%10.7g

Protein

19.5%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, whole grain white, calcium-fortified

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

51.3%0.62mg

Thiamine

0.76 mgvs0.62 mg

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

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14%0.18mg

Vitamin B2

28.6%0.37mg

Riboflavin

0.18 mgvs0.37 mg

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

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26.8%4.3mg

Vitamin B3

34%5.47mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs5.47 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

Pantothenic acid

0.58 mgvsNA 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

9.4%0.12mg

Pyridoxine

0.69 mgvs0.12 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

41%165μg

Folates and Folic Acid

117 μgvs165 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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0.8%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 .

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120%18mg

Vitamin E

2.6%0.39mg

Tocopherols and Tocotrienols

18 mgvs0.39 mg

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

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0%0μg

Vitamin K

4.9%5.9μg

Phytomenadione or phylloquinone

0 μgvs5.9 μg

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

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Minerals

Sunflower Seedsvs Rolls, hamburger, whole grain white, calcium-fortified

4%40mg

Calcium

27.4%274mg

40 mgvs274 mg

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

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103%0.92mg

Copper

23.4%0.21mg

0.92 mgvs0.21 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

38%3.05mg

2.7 mgvs3.05 mg

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

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39.8%167mg

Magnesium

10.6%44.7mg

167 mgvs44.7 mg

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

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43.6%1mg

Manganese

47.4%1.1mg

1 mgvs1.1 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

25.7%180mg

339 mgvs180 mg

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

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9.75%331mg

Potassium

6.57%224mg

331 mgvs224 mg

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

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49.5%27.2μg

Selenium

30%16.5μg

27.2 μgvs16.5 μg

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

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0.31%4.62mg

Sodium

40%602mg

4.62 mgvs602 mg

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

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23.3%2.57mg

Zinc

22%2.4mg

2.57 mgvs2.4 mg

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

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0.066%2.43g

Water

1.23%45.5g

2.43 gvs45.5 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, whole grain white, calcium-fortified:

Dried Sunflower Seed Kernels have 1.2 times more Vitamin B1, 5.6 times more Vitamin B6 and 46.5 times more Vitamin E than Rolls, hamburger, whole grain white, calcium-fortified.
While Rolls, hamburger, whole grain white, calcium-fortified contain 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.
Both Dried Sunflower Seed Kernels as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Rolls, hamburger, whole grain white, calcium-fortified:

Dried Sunflower Seed Kernels have 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.
While Rolls, hamburger, whole grain white, calcium-fortified contain 6.8 times more Calcium and 130.3 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Rolls, hamburger, whole grain white, calcium-fortified have similar amounts of Iron, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 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.
While Rolls, hamburger, whole grain white, calcium-fortified contain 5.2 times more Omega 3, 5.3 times more Carbohydrate and 8.1 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Rolls, hamburger, whole grain white, calcium-fortified have similar amounts of Energy and Protein per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsRolls, hamburger, whole grain white, calcium-fortifiedVS Roasted Sunflower SeedsSunflower SeedsVS Pancakes, whole wheat, dry mix, incompleteRolls, hamburger, whole grain white, calcium-fortifiedVS Pancakes, whole wheat, dry mix, incomplete

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Rolls, hamburger, whole grain white, calcium-fortified

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Rolls, hamburger, whole grain white, calcium-fortified?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: