Comparing Nutrients in 300 calories Sunflower Seed Butter with Salt VS Valencia Oranges

Weight per 300 calories

• Sunflower Seed Butter with Salt: 48.6g
• Valencia Oranges: 612g

Sunflower Seed Butter with Salt has 12.6 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Sunflower Seed Butter with Salt or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter with Salt	10%	75%	15%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Sunflower Seed Butter with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.7% 27g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.72% 11.3g	56% 72.8g	130g per day for Men 19-50 years
Sugars	7.07% 5.12g	NA	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	% 5.1g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.77g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	15% 8.4g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter with Salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	29.7% 0.39mg	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	29% 115μg	59.7% 239μg	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	1.46% 1.3mg	330% 297mg	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	74% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.1% 31mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	86.3% 0.78mg	25% 0.23mg	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	25% 2mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	6.12% 0.14mg	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	46.3% 324mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	92% 50.8μg	NA	55μg per day for Men 19-50 years
Sodium	10.7% 161mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.38mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.008% 0.3g	14.3% 529g	3700g per day for Men 19-50 years

Sunflower Seed Butter With Salt VS Valencia Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sunflower Seed Butter with Salt or Valencia Oranges?

Lets compare vitamin content per 300 calories of Sunflower Seed Butter with Salt vs Valencia Oranges:

• 300 calories of Sunflower Seed Butter with Salt have 2 times more Vitamin B3 than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 20.7 times more Vitamin B1, 3.1 times more Vitamin B2, 2.7 times more Vitamin B5, 1.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 226.2 times more Vitamin C than Sunflower Seed Butter with Salt.
• 300 calories of Sunflower Seed Butter with Salt have insufficient amounts of Vitamin B1 and Vitamin C
• Both Sunflower Seed Butter with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sunflower Seed Butter with Salt vs Valencia Oranges:

• 300 calories of Sunflower Seed Butter with Salt have 3.4 times more Copper, 3.6 times more Iron, 2.5 times more Magnesium, 7.2 times more Manganese, 3.1 times more Phosphorus, more Sodium and 6.5 times more Zinc than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 7.9 times more Calcium, 3.9 times more Potassium and 1753.5 times more Water than Sunflower Seed Butter with Salt.
• 300 calories of Sunflower Seed Butter with Salt lack sufficient amounts of Calcium
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sunflower Seed Butter with Salt have 14.6 times more Fat, 10.6 times more Saturated Fat, 17.6 times more Omega 6 and 1.3 times more Protein than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 4 times more Omega 3, 6.4 times more Carbohydrate and 5.5 times more Fiber than Sunflower Seed Butter with Salt.
• Both Sunflower Seed Butter with Salt and Valencia Oranges offer comparable quantities of Energy per 300 calories.
• 300 calories of Sunflower Seed Butter with Salt provide inadequate amounts of Omega 3
• 300 calories of Valencia Oranges provide inadequate amounts of Omega 6