Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Rolls, hamburger or hotdog, mixed-grain

Weight per 500 calories

Roasted Sunflower Seeds

86g

Rolls, hamburger or hotdog, mixed-grain

190g

Roasted 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 500 calories - Roasted Sunflower Seeds or Rolls, hamburger or hotdog, mixed-grain?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Rolls, hamburger or hotdog, mixed-grain

14%

20%

66%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Rolls, hamburger or hotdog, mixed-grain

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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44%42.8g

Fat

11.8%11.4g

42.8 gvs11.4 g

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

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14%4.5g

Saturated Fat

8.26%2.64g

4.5 gvs2.64 g

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

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3.7%0.059g

Omega 3

7.84%0.13g

0.059 gvs0.13 g

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

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166%28g

Omega 6

12%2.07g

28 gvs2.07 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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16%20.7g

Carbohydrate

65.2%84.8g

20.7 gvs84.8 g

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

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3.23%2.35g

Sugars

16.4%12g

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

2.35 gvs12 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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25%9.54g

Fiber

19%7.22g

9.54 gvs7.22 g

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

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29.7%16.6g

Protein

32.6%18.3g

16.6 gvs18.3 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

Roasted Sunflower Seedsvs Rolls, hamburger or hotdog, mixed-grain

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 .

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

7.6%0.091mg

Vitamin B1

73.4%0.88mg

Thiamine

0.091 mgvs0.88 mg

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

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16.3%0.21mg

Vitamin B2

45.3%0.59mg

Riboflavin

0.21 mgvs0.59 mg

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

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38%6.05mg

Vitamin B3

53%8.5mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs8.5 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

121%6.05mg

Vitamin B5

18.7%0.94mg

Pantothenic acid

6.05 mgvs0.94 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

13.5%0.17mg

Pyridoxine

0.69 mgvs0.17 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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51%204μg

Vitamin B9

52.8%211μg

Folates and Folic Acid

204 μgvs211 μg

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

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0%0μg

Vitamin B12

0.79%0.019μg

Cobalamin

0 μgvs0.019 μg

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

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1.34%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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149%22.4mg

Vitamin E

0.89%0.13mg

Tocopherols and Tocotrienols

22.4 mgvs0.13 mg

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

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1.93%2.3μg

Vitamin K

4.9%5.9μg

Phytomenadione or phylloquinone

2.3 μgvs5.9 μg

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

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Minerals

Roasted Sunflower Seedsvs Rolls, hamburger or hotdog, mixed-grain

6%60mg

Calcium

18%181mg

60 mgvs181 mg

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

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175%1.57mg

Copper

45.6%0.41mg

1.57 mgvs0.41 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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41%3.26mg

Iron

94%7.5mg

3.26 mgvs7.5 mg

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

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26.4%111mg

Magnesium

20%83.7mg

111 mgvs83.7 mg

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

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79%1.8mg

Manganese

84%1.93mg

1.8 mgvs1.93 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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142%992mg

Phosphorus

33%232mg

992 mgvs232 mg

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

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21.5%730mg

Potassium

8.95%304mg

730 mgvs304 mg

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

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124%68μg

Selenium

110%60.5μg

68 μgvs60.5 μg

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

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0.17%2.58mg

Sodium

58%871mg

2.58 mgvs871 mg

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

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41.3%4.54mg

Zinc

18%2mg

4.54 mgvs2 mg

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

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0.028%1.03g

Water

1.95%72.2g

1.03 gvs72.2 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 Roasted Sunflower Seeds vs Rolls, hamburger or hotdog, mixed-grain:

Dry Roasted Sunflower Seed Kernels no Salt have 6.5 times more Vitamin B5, 3.9 times more Vitamin B6 and 168.5 times more Vitamin E than Rolls, hamburger or hotdog, mixed-grain.
While Rolls, hamburger or hotdog, mixed-grain contain 9.7 times more Vitamin B1, 2.8 times more Vitamin B2 and 1.4 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Rolls, hamburger or hotdog, mixed-grain have similar amounts of Vitamin B9 per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt 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 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Rolls, hamburger or hotdog, mixed-grain:

Dry Roasted Sunflower Seed Kernels no Salt have 3.8 times more Copper, 1.3 times more Magnesium, 4.3 times more Phosphorus, 2.4 times more Potassium and 2.3 times more Zinc than Rolls, hamburger or hotdog, mixed-grain.
While Rolls, hamburger or hotdog, mixed-grain contain 3 times more Calcium, 2.3 times more Iron and 337.8 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Rolls, hamburger or hotdog, mixed-grain have similar amounts of Manganese and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 3.8 times more Fat, 1.7 times more Saturated Fat, 13.6 times more Omega 6 and 1.3 times more Fiber than Rolls, hamburger or hotdog, mixed-grain.
While Rolls, hamburger or hotdog, mixed-grain contain 2.1 times more Omega 3, 4.1 times more Carbohydrate and 5.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Rolls, hamburger or hotdog, mixed-grain have similar amounts of Energy and Protein per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Rolls, hamburger or hotdog, mixed-grain

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Rolls, hamburger or hotdog, mixed-grain?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: