Comparing Nutrients in 300 calories Sunflower Seed Butter VS Peeled Cucumber

Weight per 300 calories

• Sunflower Seed Butter: 48.6g
• Peeled Cucumber: 3000g

Sunflower Seed Butter has 61.7 times more energy per 100g than Peeled Cucumber. It has very high energy density when compared to other foods. Raw Peeled Cucumber having very low energy density.

Discover which food has more nutrients per 300 calories - Sunflower Seed Butter or Peeled Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Sunflower Seed Butter	Peeled Cucumber	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.7% 27g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	1.76% 0.3g	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	50% 64.8g	130g per day for Men 19-50 years
Sugars	7.07% 5.12g	57% 41.4g	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	31% 22.5g	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	% 19g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 0g	g per day for Men 19-50 years
Fiber	7.3% 2.77g	55.3% 21g	38g per day for Men 19-50 years
Protein	15% 8.4g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	6.94% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	118% 1.53mg	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	105% 420μg	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	107% 96mg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Peeled Cucumber	Recommended Dietary Allowance
Calcium	3.1% 31mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	86.3% 0.78mg	237% 2.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	95% 2.2mg	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	90% 630mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	120% 4080mg	3400mg per day for Men 19-50 years
Selenium	92% 50.8μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.46mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.38mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.008% 0.3g	78.4% 2902g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Peeled Cucumber Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sunflower Seed Butter or Peeled Cucumber?

Lets compare vitamin content per 300 calories of Sunflower Seed Butter vs Peeled Cucumber:

• 300 calories of Sunflower Seed Butter have 3 times more Vitamin B3 and 12.4 times more Vitamin E than Peeled Cucumber.
• While 300 kcal of Raw Peeled Cucumber contain 36.1 times more Vitamin B1, 9.5 times more Vitamin B2, 12.7 times more Vitamin B5, 5.7 times more Vitamin B6, 3.6 times more Vitamin B9 and 73.1 times more Vitamin C than Sunflower Seed Butter no Salt.
• 300 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Sunflower Seed Butter no Salt as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sunflower Seed Butter vs Peeled Cucumber:

• 300 calories of Sunflower Seed Butter have 16.9 times more Selenium than Peeled Cucumber.
• While 300 kcal of Raw Peeled Cucumber contain 13.5 times more Calcium, 2.7 times more Copper, 3.3 times more Iron, 2.4 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 14.6 times more Potassium, 2.1 times more Zinc and 9626.2 times more Water than Sunflower Seed Butter no Salt.
• 300 calories of Sunflower Seed Butter lack sufficient amounts of Calcium
• 300 calories of Peeled Cucumber lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sunflower Seed Butter have 5.6 times more Fat and 15.8 times more Omega 6 than Peeled Cucumber.
• While 300 kcal of Raw Peeled Cucumber contain 12.3 times more Omega 3, 5.7 times more Carbohydrate, 8.1 times more Sugars, more Fructose, 7.6 times more Fiber and 2.1 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Peeled Cucumber offer comparable quantities of Energy and Saturated Fat per 300 calories.
• 300 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3
• 300 calories of Peeled Cucumber provide inadequate amounts of Omega 6