Comparing Nutrients in 300 calories Sunflower Seed ButterVS Navel Oranges

Weight per 300 calories

Sunflower Seed Butter

48.6g

Navel Oranges

612g

Sunflower Seed Butter has 12.6 times more energy per 100g than Navel Oranges. It has very high energy density when compared to other foods. Raw Navel Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seed Butter

10%

75%

15%

Navel Oranges

91%

300 kcal ▼

Macro Nutrients

Sunflower Seed Buttervs Navel Oranges

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

0.95%0.92g

27 gvs0.92 g

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

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7.1%2.27g

Saturated Fat

0.33%0.1g

2.27 gvs0.1 g

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

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1.5%0.024g

Omega 3

3.44%0.055g

0.024 gvs0.055 g

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

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28%4.73g

Omega 6

0.83%0.14g

4.73 gvs0.14 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

59%76.8g

11.3 gvs76.8 g

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

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7.07%5.12g

Sugars

71.8%52g

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

5.12 gvs52 g

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

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0%0g

Fructose

19%13.8g

≤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 gvs13.8 g

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

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%0g

Glucose

%12g

0 gvs12 g

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

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%5.1g

Sucrose

%26.2g

5.1 gvs26.2 g

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

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7.3%2.77g

Fiber

35.4%13.5g

2.77 gvs13.5 g

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

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15%8.4g

Protein

9.95%5.57g

8.4 gvs5.57 g

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

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Vitamins

Sunflower Seed Buttervs Navel Oranges

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

NA μgvs73.5 μg

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

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2.15%0.026mg

Vitamin B1

34.7%0.42mg

Thiamine

0.026 mgvs0.42 mg

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

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6.1%0.079mg

Vitamin B2

24%0.31mg

Riboflavin

0.079 mgvs0.31 mg

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

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20.5%3.3mg

Vitamin B3

16.3%2.6mg

Niacin, nicotinic acid, niacinamide

3.3 mgvs2.6 mg

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

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11.4%0.57mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.57 mgvs1.6 mg

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

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20.6%0.27mg

Vitamin B6

37.2%0.48mg

Pyridoxine

0.27 mgvs0.48 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

52%208μg

Folates and Folic Acid

115 μgvs208 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

402%362mg

Ascorbic acid

1.3 mgvs362 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

6.12%0.92mg

Tocopherols and Tocotrienols

11 mgvs0.92 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Sunflower Seed Buttervs Navel Oranges

3.1%31mg

Calcium

26.3%263mg

31 mgvs263 mg

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

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86.3%0.78mg

Copper

26.5%0.24mg

0.78 mgvs0.24 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

9.95%0.8mg

2 mgvs0.8 mg

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

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36%151mg

Magnesium

16%67.3mg

151 mgvs67.3 mg

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

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44%1mg

Manganese

7.7%0.18mg

1 mgvs0.18 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

20%141mg

324 mgvs141 mg

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

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8.24%280mg

Potassium

30%1016mg

280 mgvs1016 mg

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

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92%50.8μg

Selenium

0%0μg

50.8 μgvs0 μg

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

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0.097%1.46mg

Sodium

0.41%6.12mg

1.46 mgvs6.12 mg

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

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21.6%2.38mg

Zinc

4.45%0.49mg

2.38 mgvs0.49 mg

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

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0.008%0.3g

Water

14.2%526g

0.3 gvs526 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 Navel Oranges:

Sunflower Seed Butter no Salt has 1.3 times more Vitamin B3 and 12.1 times more Vitamin E than Raw Navel Oranges.
While Raw Navel Oranges contain 16.2 times more Vitamin B1, 3.9 times more Vitamin B2, 2.8 times more Vitamin B5, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 275.6 times more Vitamin C than Sunflower Seed Butter no Salt.
Both Sunflower Seed Butter no Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seed Butter vs Navel Oranges:

Sunflower Seed Butter no Salt has 3.3 times more Copper, 2.5 times more Iron, 2.2 times more Magnesium, 5.7 times more Manganese, 2.3 times more Phosphorus, more Selenium and 4.9 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 8.5 times more Calcium, 3.6 times more Potassium and 1746 times more Water than Sunflower Seed Butter no Salt.

Comparison of macro-nutrients per 300 calories:

Sunflower Seed Butter no Salt has 29.2 times more Fat, 21.9 times more Saturated Fat, 33.6 times more Omega 6 and 1.5 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 2.3 times more Omega 3, 6.8 times more Carbohydrate, 10.2 times more Sugars, more Fructose and 4.9 times more Fiber than Sunflower Seed Butter no Salt.
Both Sunflower Seed Butter no Salt and Raw Navel Oranges have similar amounts of Energy per 300 kcal.
Both Sunflower Seed Butter no Salt as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower Seed ButterVS Sunflower Seed FlourNavel OrangesVS Sunflower Seed FlourSunflower Seed ButterVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 300 calories Sunflower Seed ButterVS Navel Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: