Comparing Nutrients in 300 calories Gala Apples VS Sunflower Seed Butter

Weight per 300 calories

• Gala Apples: 526g
• Sunflower Seed Butter: 48.6g

Sunflower Seed Butter no Salt has 10.8 times more energy per unit of mass than Raw Gala Apples with skin, which is very high in comparison to other foods. Gala Apples having low energy density.

Discover which food has more nutrients per 300 calories - Gala Apples or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Gala Apples	2%	2%	96%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Gala Apples	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	NA	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	NA	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	75.3% 54.6g	7.07% 5.12g	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	43% 31.2g	0% 0g	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	% 8.74g	% 0g	g per day for Men 19-50 years
Sucrose	% 14.6g	% 5.1g	g per day for Men 19-50 years
Fiber	32% 12g	7.3% 2.77g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Gala Apples	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.58% 5.26μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.46% 0.089mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.47% 0.39mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	20.6% 0.27mg	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	3.95% 15.8μg	29% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.46% 1.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.3% 0.95mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.7% 6.84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gala Apples	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	3.7% 37mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	86.3% 0.78mg	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	7.9% 0.63mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	6.27% 26.3mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	8.47% 0.19mg	44% 1mg	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	8.27% 58mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	92% 50.8μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.26mg	0.097% 1.46mg	1500mg per day for Men 19-50 years
Zinc	2.4% 0.26mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	12% 451g	0.008% 0.3g	3700g per day for Men 19-50 years

Gala Apples VS Sunflower Seed Butter Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Gala Apples or Sunflower Seed Butter?

Lets compare vitamin content per 300 calories of Gala Apples vs Sunflower Seed Butter:

• 300 calories of Gala Apples have 3.5 times more Vitamin B1 and 1.9 times more Vitamin B2 than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 8.3 times more Vitamin B3, 2 times more Vitamin B5, 7.3 times more Vitamin B9 and 11.7 times more Vitamin E than Raw Gala Apples with skin.
• Both Gala Apples and Sunflower Seed Butter provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Gala Apples have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• 300 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1

Comparing minerals per 300 calories for Gala Apples vs Sunflower Seed Butter:

• 300 calories of Gala Apples have 2 times more Potassium and 1497.3 times more Water than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 7 times more Copper, 3.2 times more Iron, 5.7 times more Magnesium, 5.2 times more Manganese, 5.6 times more Phosphorus, more Selenium and 9 times more Zinc than Raw Gala Apples with skin.
• 300 calories of Gala Apples lack sufficient amounts of Selenium and Zinc
• Both Raw Gala Apples with skin as well as Sunflower Seed Butter no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Gala Apples have 6.3 times more Carbohydrate, 10.6 times more Sugars, more Fructose and 4.4 times more Fiber than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 42.5 times more Fat and 6.4 times more Protein than Raw Gala Apples with skin.
• Both Gala Apples and Sunflower Seed Butter offer comparable quantities of Energy per 300 calories.
• 300 calories of Gala Apples provide inadequate amounts of Protein