Comparing Nutrients in 500 calories Rolls, hamburger, whole grain white, calcium-fortifiedVS Roasted Sunflower Seeds

Weight per 500 calories

Rolls, hamburger, whole grain white, calcium-fortified

196g

Roasted Sunflower Seeds

86g

Dry Roasted Sunflower Seed Kernels no Salt 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 500 calories - Rolls, hamburger, whole grain white, calcium-fortified or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Rolls, hamburger, whole grain white, calcium-fortified

15%

12%

73%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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7.05%6.84g

Fat

44%42.8g

6.84 gvs42.8 g

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

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7.13%2.3g

Saturated Fat

14%4.5g

2.3 gvs4.5 g

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

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16.5%0.26g

Omega 3

3.7%0.059g

0.26 gvs0.059 g

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

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12.5%2.13g

Omega 6

166%28g

2.13 gvs28 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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70%91g

Carbohydrate

16%20.7g

91 gvs20.7 g

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

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25%18.2g

Sugars

3.23%2.35g

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

18.2 gvs2.35 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

NA gvsNA g

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

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12%4.5g

Fiber

25%9.54g

4.5 gvs9.54 g

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

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32.6%18.2g

Protein

29.7%16.6g

18.2 gvs16.6 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 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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85.5%1.03mg

Vitamin B1

7.6%0.091mg

Thiamine

1.03 mgvs0.091 mg

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

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47.7%0.62mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.62 mgvs0.21 mg

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

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57%9.1mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

9.1 mgvs6.05 mg

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

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Vitamin B5

121%6.05mg

Pantothenic acid

NA mgvs6.05 mg

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

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15.7%0.2mg

Vitamin B6

53%0.69mg

Pyridoxine

0.2 mgvs0.69 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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68.6%275μg

Vitamin B9

51%204μg

Folates and Folic Acid

275 μgvs204 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

1.34%1.2mg

Ascorbic acid

0 mgvs1.2 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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4.3%0.65mg

Vitamin E

149%22.4mg

Tocopherols and Tocotrienols

0.65 mgvs22.4 mg

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

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8.17%9.8μg

Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

9.8 μgvs2.3 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 Roasted Sunflower Seeds

45.7%457mg

Calcium

6%60mg

457 mgvs60 mg

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

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39%0.35mg

Copper

175%1.57mg

0.35 mgvs1.57 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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63.5%5.08mg

Iron

41%3.26mg

5.08 mgvs3.26 mg

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

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17.7%74.5mg

Magnesium

26.4%111mg

74.5 mgvs111 mg

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

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79%1.8mg

Manganese

79%1.8mg

1.8 mgvs1.8 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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43%300mg

Phosphorus

142%992mg

300 mgvs992 mg

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

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11%373mg

Potassium

21.5%730mg

373 mgvs730 mg

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

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50%27.5μg

Selenium

124%68μg

27.5 μgvs68 μg

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

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67%1004mg

Sodium

0.17%2.58mg

1004 mgvs2.58 mg

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

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36.5%4mg

Zinc

41.3%4.54mg

4 mgvs4.54 mg

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

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2.05%76g

Water

0.028%1.03g

76 gvs1.03 g

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

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Lets compare vitamin content per 500 calories of Rolls, hamburger, whole grain white, calcium-fortified vs Roasted Sunflower Seeds:

Rolls, hamburger, whole grain white, calcium-fortified have 11.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B9 and 4.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.4 times more Vitamin B6 and 34.7 times more Vitamin E than Rolls, hamburger, whole grain white, calcium-fortified.
Both Rolls, hamburger, whole grain white, calcium-fortified as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Rolls, hamburger, whole grain white, calcium-fortified vs Roasted Sunflower Seeds:

Rolls, hamburger, whole grain white, calcium-fortified have 7.6 times more Calcium, 1.6 times more Iron and 389.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4.5 times more Copper, 1.5 times more Magnesium, 3.3 times more Phosphorus, 2 times more Potassium and 2.5 times more Selenium than Rolls, hamburger, whole grain white, calcium-fortified.
Both Rolls, hamburger, whole grain white, calcium-fortified and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Rolls, hamburger, whole grain white, calcium-fortified have 4.5 times more Omega 3, 4.4 times more Carbohydrate and 7.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 6.3 times more Fat, 2 times more Saturated Fat, 13.2 times more Omega 6 and 2.1 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
Both Rolls, hamburger, whole grain white, calcium-fortified and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 500 kcal.
Both Rolls, hamburger, whole grain white, calcium-fortified as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Rolls, hamburger, whole grain white, calcium-fortifiedVS Pancakes, whole wheat, dry mix, incompleteRoasted Sunflower SeedsVS Pancakes, whole wheat, dry mix, incompleteRolls, hamburger, whole grain white, calcium-fortifiedVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Rolls, hamburger, whole grain white, calcium-fortifiedVS Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Rolls, hamburger, whole grain white, calcium-fortified or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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