Comparing Nutrients in 500 calories Sunflower SeedsVS Rolls, dinner, whole-wheat

Weight per 500 calories

Sunflower Seeds

85.6g

Rolls, dinner, whole-wheat

188g

Sunflower Seeds have 2.2 times more energy per 100g than Rolls, dinner, whole-wheat. It has very high energy density when compared to other foods. Rolls, dinner, whole-wheat having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Rolls, dinner, whole-wheat?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Rolls, dinner, whole-wheat

12%

15%

73%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Rolls, dinner, whole-wheat

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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45.4%44g

Fat

9.1%8.83g

44 gvs8.83 g

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

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12%3.8g

Saturated Fat

4.9%1.57g

3.8 gvs1.57 g

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

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3.2%0.051g

Omega 3

14.2%0.23g

0.051 gvs0.23 g

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

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116%19.7g

Omega 6

22.5%3.83g

19.7 gvs3.83 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

74%96g

17 gvs96 g

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

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3.1%2.24g

Sugars

22%16g

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

2.24 gvs16 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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%2.14g

Sucrose

2.14 gvsNA g

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

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19.4%7.36g

Fiber

37%14g

7.36 gvs14 g

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

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31.8%17.8g

Protein

29.2%16.4g

17.8 gvs16.4 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, dinner, whole-wheat

0.29%2.57μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.57 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

106%1.27mg

Vitamin B1

39%0.47mg

Thiamine

1.27 mgvs0.47 mg

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

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23.4%0.3mg

Vitamin B2

22%0.29mg

Riboflavin

0.3 mgvs0.29 mg

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

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44.6%7.14mg

Vitamin B3

43%6.9mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs6.9 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

19.3%0.97mg

Vitamin B5

18.4%0.92mg

Pantothenic acid

0.97 mgvs0.92 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

88.6%1.15mg

Vitamin B6

28%0.37mg

Pyridoxine

1.15 mgvs0.37 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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48.6%194μg

Vitamin B9

14%56.4μg

Folates and Folic Acid

194 μgvs56.4 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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1.33%1.2mg

Vitamin C

0%0mg

Ascorbic acid

1.2 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

201%30mg

Vitamin E

11.3%1.7mg

Tocopherols and Tocotrienols

30 mgvs1.7 mg

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

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0%0μg

Vitamin K

3.13%3.76μg

Phytomenadione or phylloquinone

0 μgvs3.76 μg

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

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Minerals

Sunflower Seedsvs Rolls, dinner, whole-wheat

6.68%66.8mg

Calcium

20%199mg

66.8 mgvs199 mg

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

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171%1.54mg

Copper

50%0.45mg

1.54 mgvs0.45 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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56%4.5mg

Iron

57%4.55mg

4.5 mgvs4.55 mg

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

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66.3%278mg

Magnesium

38%160mg

278 mgvs160 mg

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

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72.6%1.67mg

Manganese

188%4.3mg

1.67 mgvs4.3 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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80.7%565mg

Phosphorus

60%421mg

565 mgvs421 mg

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

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16.2%552mg

Potassium

15%511mg

552 mgvs511 mg

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

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82.5%45.4μg

Selenium

169%93μg

45.4 μgvs93 μg

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

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0.51%7.7mg

Sodium

65.3%979mg

7.7 mgvs979 mg

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

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39%4.3mg

Zinc

34.3%3.78mg

4.3 mgvs3.78 mg

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

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0.11%4.05g

Water

1.7%62.2g

4.05 gvs62.2 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 Sunflower Seeds vs Rolls, dinner, whole-wheat:

Dried Sunflower Seed Kernels have 2.7 times more Vitamin B1, 3.1 times more Vitamin B6, 3.4 times more Vitamin B9 and 17.8 times more Vitamin E than Rolls, dinner, whole-wheat.
Both Dried Sunflower Seed Kernels and Rolls, dinner, whole-wheat have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Rolls, dinner, whole-wheat:

Dried Sunflower Seed Kernels have 3.4 times more Copper, 1.7 times more Magnesium and 1.3 times more Phosphorus than Rolls, dinner, whole-wheat.
While Rolls, dinner, whole-wheat contain 3 times more Calcium, 2.6 times more Manganese, 2 times more Selenium and 127.1 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Rolls, dinner, whole-wheat have similar amounts of Iron, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 5 times more Fat, 2.4 times more Saturated Fat and 5.2 times more Omega 6 than Rolls, dinner, whole-wheat.
While Rolls, dinner, whole-wheat contain 4.4 times more Omega 3, 5.6 times more Carbohydrate, 7.1 times more Sugars and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Rolls, dinner, whole-wheat have similar amounts of Energy and Protein per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Rolls, dinner, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsRolls, dinner, whole-wheatVS Roasted Sunflower SeedsSunflower SeedsVS Rolls, frenchRolls, dinner, whole-wheatVS Rolls, french

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Rolls, dinner, whole-wheat

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Rolls, dinner, whole-wheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: