Comparing Nutrients in 500 calories Sunflower SeedsVS Rolls, hamburger, whole grain white, calcium-fortified

Weight per 500 calories

Sunflower Seeds

85.6g

Rolls, hamburger, whole grain white, calcium-fortified

196g

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 500 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%

500 kcal ▼

Macro Nutrients

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

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

7.05%6.84g

44 gvs6.84 g

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

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12%3.8g

Saturated Fat

7.13%2.3g

3.8 gvs2.3 g

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

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3.2%0.051g

Omega 3

16.5%0.26g

0.051 gvs0.26 g

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

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116%19.7g

Omega 6

12.5%2.13g

19.7 gvs2.13 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

70%91g

17 gvs91 g

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

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3.1%2.24g

Sugars

25%18.2g

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

2.24 gvs18.2 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

12%4.5g

7.36 gvs4.5 g

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

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31.8%17.8g

Protein

32.6%18.2g

17.8 gvs18.2 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

0.29%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

85.5%1.03mg

Thiamine

1.27 mgvs1.03 mg

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

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23.4%0.3mg

Vitamin B2

47.7%0.62mg

Riboflavin

0.3 mgvs0.62 mg

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

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44.6%7.14mg

Vitamin B3

57%9.1mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs9.1 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

19.3%0.97mg

Vitamin B5

Pantothenic acid

0.97 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

88.6%1.15mg

Vitamin B6

15.7%0.2mg

Pyridoxine

1.15 mgvs0.2 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

68.6%275μg

Folates and Folic Acid

194 μgvs275 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 .

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201%30mg

Vitamin E

4.3%0.65mg

Tocopherols and Tocotrienols

30 mgvs0.65 mg

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

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0%0μg

Vitamin K

8.17%9.8μg

Phytomenadione or phylloquinone

0 μgvs9.8 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

6.68%66.8mg

Calcium

45.7%457mg

66.8 mgvs457 mg

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

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171%1.54mg

Copper

39%0.35mg

1.54 mgvs0.35 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

63.5%5.08mg

4.5 mgvs5.08 mg

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

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66.3%278mg

Magnesium

17.7%74.5mg

278 mgvs74.5 mg

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

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72.6%1.67mg

Manganese

79%1.8mg

1.67 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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80.7%565mg

Phosphorus

43%300mg

565 mgvs300 mg

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

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16.2%552mg

Potassium

11%373mg

552 mgvs373 mg

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

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82.5%45.4μg

Selenium

50%27.5μg

45.4 μgvs27.5 μg

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

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0.51%7.7mg

Sodium

67%1004mg

7.7 mgvs1004 mg

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

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39%4.3mg

Zinc

36.5%4mg

4.3 mgvs4 mg

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

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0.11%4.05g

Water

2.05%76g

4.05 gvs76 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, 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Sunflower SeedsVS Rolls, hamburger, whole grain white, calcium-fortified

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: