Comparing Nutrients in 100 calories Sunflower Seed Butter VS Cooked Frozen Summer Squash, Zucchini, Includes Skin

Weight per 100 calories

• Sunflower Seed Butter: 16g
• Cooked Frozen Summer Squash, Zucchini, Includes Skin: 588g

Sunflower Seed Butter has 36.3 times more energy per 100g than Cooked Frozen Summer Squash, Zucchini, Includes Skin. It has very high energy density when compared to other foods. Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin having very low energy density.

Discover which food has more nutrients per 100 calories - Sunflower Seed Butter or Cooked Frozen Summer Squash, Zucchini, Includes Skin?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Sunflower Seed Butter	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.22% 8.95g	0.79% 0.76g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.51% 0.008g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.9% 3.78g	16% 21g	130g per day for Men 19-50 years
Sugars	2.36% 1.7g	13.7% 9.94g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	2.43% 0.92g	20% 7.65g	38g per day for Men 19-50 years
Protein	5% 2.8g	12% 6.76g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	NA	5.9% 53μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.72% 0.009mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.03% 0.026mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.83% 1.1mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.86% 0.089mg	20.4% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.6% 38.4μg	11.8% 47μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.49% 0.44mg	24% 21.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.7% 3.7mg	4.7% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.6% 24.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	1.04% 10.4mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	28.8% 0.26mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8.35% 0.67mg	35.3% 2.82mg	8mg per day for Men 19-50 years
Magnesium	12% 50.4mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	59% 1.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.4% 108mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	2.75% 93mg	33.6% 1141mg	3400mg per day for Men 19-50 years
Selenium	30.8% 17μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	0.032% 0.49mg	0.78% 11.8mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.003% 0.1g	15% 557g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Cooked Frozen Summer Squash, Zucchini, Includes Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Sunflower Seed Butter or Cooked Frozen Summer Squash, Zucchini, Includes Skin?

Lets compare vitamin content per 100 calories of Sunflower Seed Butter vs Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• 100 calories of Sunflower Seed Butter have 5.3 times more Vitamin E than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 100 kcal of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 28.1 times more Vitamin B1, 8.9 times more Vitamin B2, 2.1 times more Vitamin B3, 8.2 times more Vitamin B5, 3 times more Vitamin B6 and 49.7 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Cooked Frozen Summer Squash, Zucchini, Includes Skin provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Sunflower Seed Butter no Salt as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Sunflower Seed Butter vs Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• 100 calories of Sunflower Seed Butter have 14.4 times more Selenium than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 100 kcal of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 9.6 times more Calcium, 4.2 times more Iron, 1.5 times more Magnesium, 4 times more Manganese, 1.4 times more Phosphorus, 12.2 times more Potassium, 1.5 times more Zinc and 5546 times more Water than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Cooked Frozen Summer Squash, Zucchini, Includes Skin contain similar levels of Copper per 100 calories.
• 100 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Sunflower Seed Butter have 11.7 times more Fat, 4.8 times more Saturated Fat and 12.8 times more Omega 6 than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 100 kcal of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 24.7 times more Omega 3, 5.5 times more Carbohydrate, 5.8 times more Sugars, 8.3 times more Fiber and 2.4 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Cooked Frozen Summer Squash, Zucchini, Includes Skin offer comparable quantities of Energy per 100 calories.
• 100 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3
• 100 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin provide inadequate amounts of Omega 6