Comparing Nutrients in 300 calories Sunflower Seed Butter VS Carob flour

Weight per 300 calories

• Sunflower Seed Butter: 48.6g
• Carob flour: 135g

Sunflower Seed Butter has 2.8 times more energy per 100g than Carob flour. It has very high energy density when compared to other foods. Carob flour having above average energy density.

Discover which food has more nutrients per 300 calories - Sunflower Seed Butter or Carob flour?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Carob flour	5%	2%	93%

Macro Nutrients

	Sunflower Seed Butter	Carob flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.7% 27g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	1.7% 0.29g	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	92% 120g	130g per day for Men 19-50 years
Sugars	7.07% 5.12g	91% 66.3g	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	142% 53.8g	38g per day for Men 19-50 years
Protein	15% 8.4g	11% 6.24g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Carob flour	Recommended Dietary Allowance
Vitamin A	NA	0.15% 1.35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	5.97% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	1.27% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	38% 0.49mg	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	9.8% 39μg	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	0.3% 0.27mg	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	5.68% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Carob flour	Recommended Dietary Allowance
Calcium	3.1% 31mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	86.3% 0.78mg	85.7% 0.77mg	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	49.7% 3.97mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	17.4% 73mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	30% 0.69mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	33% 1118mg	3400mg per day for Men 19-50 years
Selenium	92% 50.8μg	13% 7.16μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.46mg	3.15% 47.3mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.38mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.008% 0.3g	0.13% 4.84g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Carob Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sunflower Seed Butter or Carob flour?

Lets compare vitamin content per 300 calories of Sunflower Seed Butter vs Carob flour:

• 300 calories of Sunflower Seed Butter have 1.3 times more Vitamin B3, 9 times more Vitamin B5, 2.9 times more Vitamin B9 and 13.1 times more Vitamin E than Carob flour.
• While 300 kcal of Carob flour contain 7.9 times more Vitamin B2 and 1.8 times more Vitamin B6 than Sunflower Seed Butter no Salt.
• 300 calories of Carob flour have insufficient amounts of Vitamin B5 and Vitamin E
• Both Sunflower Seed Butter no Salt as well as Carob flour have insufficient amounts of Vitamin B1, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sunflower Seed Butter vs Carob flour:

• 300 calories of Sunflower Seed Butter have 2.1 times more Magnesium, 1.5 times more Manganese, 3 times more Phosphorus, 7.1 times more Selenium and 1.9 times more Zinc than Carob flour.
• While 300 kcal of Carob flour contain 15.1 times more Calcium, 2 times more Iron and 4 times more Potassium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Carob flour contain similar levels of Copper per 300 calories.
• 300 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sunflower Seed Butter have 30.6 times more Fat, 18.7 times more Saturated Fat, 16.5 times more Omega 6 and 1.3 times more Protein than Carob flour.
• While 300 kcal of Carob flour contain 10.6 times more Carbohydrate, 12.9 times more Sugars and 19.4 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Carob flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Carob flour provide inadequate amounts of Omega 6
• Both Sunflower Seed Butter no Salt as well as Carob flour provide inadequate amounts of Omega 3 in 300 calories.