Comparing Nutrients in 300 calories Cooked Guava Sauce VS Sunflower Seed Butter

Weight per 300 calories

• Cooked Guava Sauce: 833g
• Sunflower Seed Butter: 48.6g

Sunflower Seed Butter no Salt has 17.1 times more energy per unit of mass than Cooked Guava Sauce, which is very high in comparison to other foods. Cooked Guava Sauce having low energy density.

Discover which food has more nutrients per 300 calories - Cooked Guava Sauce or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Cooked Guava Sauce	3%	3%	94%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cooked Guava Sauce	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	8.85% 0.14g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.8% 79g	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	67.6% 49g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	79% 30g	7.3% 2.77g	38g per day for Men 19-50 years
Protein	4.76% 2.67g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Guava Sauce	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	13% 117μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.33% 0.11mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	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	10.4% 41.7μg	29% 115μg	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	1356% 1220mg	1.46% 1.3mg	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	30.6% 4.6mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Guava Sauce	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	5.83% 58.3mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	71.3% 0.64mg	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	18.8% 1.5mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	14% 58.3mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	13% 92mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	55% 1875mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	92% 50.8μg	55μg per day for Men 19-50 years
Sodium	2.22% 33.3mg	0.097% 1.46mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	20% 746g	0.008% 0.3g	3700g per day for Men 19-50 years

Cooked Guava Sauce VS Sunflower Seed Butter Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Guava Sauce or Sunflower Seed Butter?

Lets compare vitamin content per 300 calories of Cooked Guava Sauce vs Sunflower Seed Butter:

• 300 calories of Cooked Guava Sauce have 8.4 times more Vitamin B1, 1.4 times more Vitamin B2, 2.8 times more Vitamin B6 and 929.3 times more Vitamin C than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 2.8 times more Vitamin B9 and 2.4 times more Vitamin E than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Sunflower Seed Butter provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Cooked Guava Sauce as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Guava Sauce vs Sunflower Seed Butter:

• 300 calories of Cooked Guava Sauce have 6.7 times more Potassium and 2475.7 times more Water than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 1.3 times more Iron, 2.6 times more Magnesium, 3.5 times more Phosphorus, 12.2 times more Selenium and 1.7 times more Zinc than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Sunflower Seed Butter contain similar levels of Copper and Manganese per 300 calories.
• Both Cooked Guava Sauce 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 Cooked Guava Sauce have 5.8 times more Omega 3, 7 times more Carbohydrate, 9.6 times more Sugars and 10.8 times more Fiber than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 23 times more Fat, 6.8 times more Saturated Fat, 13.5 times more Omega 6 and 3.2 times more Protein than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Sunflower Seed Butter offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Guava Sauce provide inadequate amounts of Omega 6 and Protein
• 300 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3