Comparing Nutrients in 300 calories Sunflower Seed ButterVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Sunflower Seed Butter

48.6g

Oil Roasted Sunflower Seeds

50.7g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Sunflower Seed Butter or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Sunflower Seed Butter

10%

75%

15%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

Sunflower Seed Buttervs Oil Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy

27.7%27g

Fat

27%26g

27 gvs26 g

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

Find Nuts and Seeds rich in Fat

7.1%2.27g

Saturated Fat

11%3.6g

2.27 gvs3.6 g

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

Find Nuts and Seeds rich in Saturated Fat

1.5%0.024g

Omega 3

2.57%0.041g

0.024 gvs0.041 g

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

Find Nuts and Seeds rich in Omega 3

28%4.73g

Omega 6

102%17.3g

4.73 gvs17.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

8.72%11.3g

Carbohydrate

8.92%11.6g

11.3 gvs11.6 g

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

Find Nuts and Seeds rich in Carbohydrate

7.07%5.12g

Sugars

2.17%1.58g

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

5.12 gvs1.58 g

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

Find Nuts and Seeds rich in Sugars

0%0g

Fructose

0%0g

≤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 gvs0 g

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

Find Nuts and Seeds rich in Fructose

%0g

Glucose

%0.38g

0 gvs0.38 g

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

Find Nuts and Seeds rich in Glucose

%5.1g

Sucrose

%1.2g

5.1 gvs1.2 g

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

Find Nuts and Seeds rich in Sucrose

7.3%2.77g

Fiber

14%5.37g

2.77 gvs5.37 g

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

Find Nuts and Seeds rich in Fiber

15%8.4g

Protein

18%10g

8.4 gvs10 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 Seed Buttervs Oil Roasted Sunflower Seeds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA 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

2.15%0.026mg

Vitamin B1

13.5%0.16mg

Thiamine

0.026 mgvs0.16 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

6.1%0.079mg

Vitamin B2

11%0.14mg

Riboflavin

0.079 mgvs0.14 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

20.5%3.3mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

3.3 mgvs2.1 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

11.4%0.57mg

Vitamin B5

70.3%3.5mg

Pantothenic acid

0.57 mgvs3.5 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

20.6%0.27mg

Vitamin B6

31%0.4mg

Pyridoxine

0.27 mgvs0.4 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7

29%115μg

Vitamin B9

29.6%119μg

Folates and Folic Acid

115 μgvs119 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

1.46%1.3mg

Vitamin C

0.62%0.56mg

Ascorbic acid

1.3 mgvs0.56 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

74%11mg

Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

11 mgvs18.4 mg

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

Find Nuts and Seeds rich in Vitamin E

Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

NA μgvs1.57 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Sunflower Seed Buttervs Oil Roasted Sunflower Seeds

3.1%31mg

Calcium

4.4%44mg

31 mgvs44 mg

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

Find Nuts and Seeds rich in Calcium

86.3%0.78mg

Copper

102%0.91mg

0.78 mgvs0.91 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

25%2mg

Iron

27%2.17mg

2 mgvs2.17 mg

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

Find Nuts and Seeds rich in Iron

36%151mg

Magnesium

15.3%64.4mg

151 mgvs64.4 mg

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

Find Nuts and Seeds rich in Magnesium

44%1mg

Manganese

46%1.05mg

1 mgvs1.05 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

46.3%324mg

Phosphorus

82.5%577mg

324 mgvs577 mg

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

Find Nuts and Seeds rich in Phosphorus

8.24%280mg

Potassium

7.2%245mg

280 mgvs245 mg

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

Find Nuts and Seeds rich in Potassium

92%50.8μg

Selenium

72%39.6μg

50.8 μgvs39.6 μg

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

Find Nuts and Seeds rich in Selenium

0.097%1.46mg

Sodium

0.1%1.52mg

1.46 mgvs1.52 mg

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

Find Nuts and Seeds rich in Sodium

21.6%2.38mg

Zinc

24%2.64mg

2.38 mgvs2.64 mg

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

Find Nuts and Seeds rich in Zinc

0.008%0.3g

Water

0.021%0.78g

0.3 gvs0.78 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 300 calories of Sunflower Seed Butter vs Oil Roasted Sunflower Seeds:

Sunflower Seed Butter no Salt has 1.6 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 6.3 times more Vitamin B1, 1.8 times more Vitamin B2, 6.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.7 times more Vitamin E than Sunflower Seed Butter no Salt.
Both Sunflower Seed Butter no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B9 per 300 kcal.
Both Sunflower Seed Butter no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seed Butter vs Oil Roasted Sunflower Seeds:

Sunflower Seed Butter no Salt has 2.3 times more Magnesium and 1.3 times more Selenium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Calcium and 1.8 times more Phosphorus than Sunflower Seed Butter no Salt.
Both Sunflower Seed Butter no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper, Iron, Manganese, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Sunflower Seed Butter no Salt has 3.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Saturated Fat, 3.7 times more Omega 6 and 1.9 times more Fiber than Sunflower Seed Butter no Salt.
Both Sunflower Seed Butter no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate and Protein per 300 kcal.
Both Sunflower Seed Butter no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower Seed ButterVS Sunflower Seed FlourOil Roasted Sunflower SeedsVS Sunflower Seed FlourSunflower Seed ButterVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Sunflower Seed ButterVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seed Butter or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: