Comparing Nutrients in 300 calories Sunflower Seed ButterVS Sunflower Seed Flour

Weight per 300 calories

Sunflower Seed Butter

48.6g

Sunflower Seed Flour

92g

Sunflower Seed Butter has 1.9 times more energy per 100g than Sunflower Seed Flour. It has very high energy density when compared to other foods. Partially Defatted Sunflower Seed Flour having high energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seed Butter

10%

75%

15%

Sunflower Seed Flour

55%

41%

300 kcal ▼

Macro Nutrients

Sunflower Seed Buttervs Sunflower Seed Flour

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

1.53%1.5g

27 gvs1.5 g

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

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7.1%2.27g

Saturated Fat

0.4%0.13g

2.27 gvs0.13 g

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

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1.5%0.024g

Omega 3

0.12%0.002g

0.024 gvs0.002 g

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

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28%4.73g

Omega 6

4.7%0.8g

4.73 gvs0.8 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

25.4%33g

11.3 gvs33 g

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

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7.07%5.12g

Sugars

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

5.12 gvsNA g

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

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0%0g

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]

0 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%5.1g

Sucrose

5.1 gvsNA g

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

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7.3%2.77g

Fiber

12.6%4.8g

2.77 gvs4.8 g

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

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15%8.4g

Protein

79%44.2g

8.4 gvs44.2 g

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

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Vitamins

Sunflower Seed Buttervs Sunflower Seed Flour

Vitamin A

0.2%1.84μg

RAE, retinol activity equivalents

NA μgvs1.84 μg

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

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2.15%0.026mg

Vitamin B1

244%2.93mg

Thiamine

0.026 mgvs2.93 mg

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

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6.1%0.079mg

Vitamin B2

19%0.24mg

Riboflavin

0.079 mgvs0.24 mg

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

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20.5%3.3mg

Vitamin B3

42%6.73mg

Niacin, nicotinic acid, niacinamide

3.3 mgvs6.73 mg

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

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11.4%0.57mg

Vitamin B5

121%6.07mg

Pantothenic acid

0.57 mgvs6.07 mg

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

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20.6%0.27mg

Vitamin B6

53.3%0.69mg

Pyridoxine

0.27 mgvs0.69 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

51%204μg

Folates and Folic Acid

115 μgvs204 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

1.33%1.2mg

Ascorbic acid

1.3 mgvs1.2 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

Tocopherols and Tocotrienols

11 mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Sunflower Seed Buttervs Sunflower Seed Flour

3.1%31mg

Calcium

10.5%105mg

31 mgvs105 mg

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

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86.3%0.78mg

Copper

175%1.58mg

0.78 mgvs1.58 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

76%6.1mg

2 mgvs6.1 mg

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

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36%151mg

Magnesium

76%318mg

151 mgvs318 mg

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

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44%1mg

Manganese

79%1.8mg

1 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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46.3%324mg

Phosphorus

91%634mg

324 mgvs634 mg

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

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8.24%280mg

Potassium

1.8%61.7mg

280 mgvs61.7 mg

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

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92%50.8μg

Selenium

97%53.6μg

50.8 μgvs53.6 μg

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

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0.097%1.46mg

Sodium

0.18%2.76mg

1.46 mgvs2.76 mg

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

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21.6%2.38mg

Zinc

41.4%4.56mg

2.38 mgvs4.56 mg

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

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0.008%0.3g

Water

0.19%6.87g

0.3 gvs6.87 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 Sunflower Seed Flour:

Partially Defatted Sunflower Seed Flour contains 113.8 times more Vitamin B1, 3.1 times more Vitamin B2, 2.1 times more Vitamin B3, 10.7 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Sunflower Seed Butter no Salt.
Both Sunflower Seed Butter no Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

Sunflower Seed Butter no Salt has 4.5 times more Potassium than Partially Defatted Sunflower Seed Flour.
While Partially Defatted Sunflower Seed Flour contains 3.4 times more Calcium, 2 times more Copper, 3 times more Iron, 2.1 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus and 1.9 times more Zinc than Sunflower Seed Butter no Salt.
Both Sunflower Seed Butter no Salt and Partially Defatted Sunflower Seed Flour have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Sunflower Seed Butter no Salt has 18.1 times more Fat, 17.9 times more Saturated Fat and 5.9 times more Omega 6 than Partially Defatted Sunflower Seed Flour.
While Partially Defatted Sunflower Seed Flour contains 2.9 times more Carbohydrate, 1.7 times more Fiber and 5.3 times more Protein than Sunflower Seed Butter no Salt.
Both Sunflower Seed Butter no Salt and Partially Defatted Sunflower Seed Flour have similar amounts of Energy per 300 kcal.
Both Sunflower Seed Butter no Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower Seed ButterVS AcornsSunflower Seed FlourVS Acorns

Compare Foods

Comparing Nutrients in 300 calories Sunflower Seed ButterVS Sunflower Seed Flour

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: