Comparing Nutrients in 300 calories Sunflower Seed ButterVS Broccoli

Weight per 300 calories

Sunflower Seed Butter

48.6g

Broccoli

882g

Sunflower Seed Butter has 18.1 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Sunflower Seed Butter or Broccoli?

Macros Ratio

Protein Fat Carbs

Sunflower Seed Butter

10%

75%

15%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Sunflower Seed Buttervs Broccoli

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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27.7%27g

Fat

3.37%3.26g

27 gvs3.26 g

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

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7.1%2.27g

Saturated Fat

3.14%1g

2.27 gvs1 g

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

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1.5%0.024g

Omega 3

34.7%0.56g

0.024 gvs0.56 g

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

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28%4.73g

Omega 6

2.54%0.43g

4.73 gvs0.43 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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8.72%11.3g

Carbohydrate

45%58.6g

11.3 gvs58.6 g

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

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7.07%5.12g

Sugars

20.7%15g

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

5.12 gvs15 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

8.28%6g

≤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]

0 gvs6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

%4.32g

0 gvs4.32 g

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

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%5.1g

Sucrose

%0.88g

5.1 gvs0.88 g

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

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7.3%2.77g

Fiber

60.4%23g

2.77 gvs23 g

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

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15%8.4g

Protein

44.4%25g

8.4 gvs25 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sunflower Seed Buttervs Broccoli

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

NA μgvs274 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.15%0.026mg

Vitamin B1

52.2%0.63mg

Thiamine

0.026 mgvs0.63 mg

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

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6.1%0.079mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.079 mgvs1.03 mg

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

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20.5%3.3mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

3.3 mgvs5.64 mg

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

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11.4%0.57mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.57 mgvs5.06 mg

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

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20.6%0.27mg

Vitamin B6

119%1.54mg

Pyridoxine

0.27 mgvs1.54 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%115μg

Vitamin B9

139%556μg

Folates and Folic Acid

115 μgvs556 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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1.46%1.3mg

Vitamin C

875%787mg

Ascorbic acid

1.3 mgvs787 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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74%11mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

11 mgvs6.9 mg

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

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Vitamin K

747%896μg

Phytomenadione or phylloquinone

NA μgvs896 μg

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

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Minerals

Sunflower Seed Buttervs Broccoli

3.1%31mg

Calcium

41.5%415mg

31 mgvs415 mg

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

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86.3%0.78mg

Copper

48%0.43mg

0.78 mgvs0.43 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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25%2mg

Iron

80.5%6.44mg

2 mgvs6.44 mg

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

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36%151mg

Magnesium

44%185mg

151 mgvs185 mg

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

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44%1mg

Manganese

80.6%1.85mg

1 mgvs1.85 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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46.3%324mg

Phosphorus

83%582mg

324 mgvs582 mg

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

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8.24%280mg

Potassium

82%2788mg

280 mgvs2788 mg

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

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92%50.8μg

Selenium

40%22μg

50.8 μgvs22 μg

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

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0.097%1.46mg

Sodium

19.4%291mg

1.46 mgvs291 mg

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

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21.6%2.38mg

Zinc

33%3.6mg

2.38 mgvs3.6 mg

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

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0.008%0.3g

Water

21.3%788g

0.3 gvs788 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 Seed Butter vs Broccoli:

Sunflower Seed Butter no Salt has 1.6 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains 24.3 times more Vitamin B1, 13 times more Vitamin B2, 1.7 times more Vitamin B3, 8.9 times more Vitamin B5, 5.8 times more Vitamin B6, 4.8 times more Vitamin B9 and 599.5 times more Vitamin C than Sunflower Seed Butter no Salt.
Both Sunflower Seed Butter no Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seed Butter vs Broccoli:

Sunflower Seed Butter no Salt has 1.8 times more Copper and 2.3 times more Selenium than Raw Broccoli.
While Raw Broccoli contains 13.3 times more Calcium, 3.2 times more Iron, 1.8 times more Manganese, 1.8 times more Phosphorus, 10 times more Potassium, 199.6 times more Sodium, 1.5 times more Zinc and 2613.8 times more Water than Sunflower Seed Butter no Salt.
Both Sunflower Seed Butter no Salt and Raw Broccoli have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Sunflower Seed Butter no Salt has 8.2 times more Fat, 2.3 times more Saturated Fat and 10.9 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 22.9 times more Omega 3, 5.2 times more Carbohydrate, 2.9 times more Sugars, more Fructose, 8.3 times more Fiber and 3 times more Protein than Sunflower Seed Butter no Salt.
Both Sunflower Seed Butter no Salt and Raw Broccoli have similar amounts of Energy per 300 kcal.
Both Sunflower Seed Butter no Salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower Seed ButterVS Sunflower Seed FlourBroccoliVS Sunflower Seed FlourSunflower Seed ButterVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Sunflower Seed ButterVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seed Butter or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: