Comparing Nutrients in 300 calories Sunflower Seed Butter VS Dried Leeks

Weight per 300 calories

• Sunflower Seed Butter: 48.6g
• Dried Leeks: 94g

Sunflower Seed Butter has 1.9 times more energy per 100g than Dried Leeks. It has very high energy density when compared to other foods. Freeze-dried Leeks having high energy density.

Discover which food has more nutrients per 300 calories - Sunflower Seed Butter or Dried Leeks?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Sunflower Seed Butter	Dried Leeks	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.7% 27g	2.02% 1.96g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	40.4% 0.65g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	2.6% 0.44g	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	53.7% 69.8g	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	25.6% 9.7g	38g per day for Men 19-50 years
Protein	15% 8.4g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Dried Leeks	Recommended Dietary Allowance
Vitamin A	NA	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	62.3% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	28.8% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	87% 1.13mg	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	85.5% 342μg	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	123% 110mg	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	Dried Leeks	Recommended Dietary Allowance
Calcium	3.1% 31mg	33.6% 336mg	1000mg per day for Men 19-50 years
Copper	86.3% 0.78mg	68.2% 0.61mg	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	88.8% 7.1mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	36% 150mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	107% 2.46mg	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	46% 323mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	66% 2243mg	3400mg per day for Men 19-50 years
Selenium	92% 50.8μg	9.7% 5.33μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.46mg	2.2% 32.7mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.38mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.008% 0.3g	0.051% 1.87g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Dried Leeks Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sunflower Seed Butter or Dried Leeks?

Lets compare vitamin content per 300 calories of Sunflower Seed Butter vs Dried Leeks:

• 300 kcal of Freeze-dried Leeks contain 29 times more Vitamin B1, 4.7 times more Vitamin B2, 1.3 times more Vitamin B5, 4.2 times more Vitamin B6, 3 times more Vitamin B9 and 84 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Dried Leeks 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 Sunflower Seed Butter no Salt as well as Freeze-dried Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sunflower Seed Butter vs Dried Leeks:

• 300 calories of Sunflower Seed Butter have 1.3 times more Copper, 9.5 times more Selenium and 3.9 times more Zinc than Dried Leeks.
• While 300 kcal of Freeze-dried Leeks contain 10.8 times more Calcium, 3.5 times more Iron, 2.4 times more Manganese and 8 times more Potassium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Dried Leeks contain similar levels of Magnesium and Phosphorus per 300 calories.
• 300 calories of Sunflower Seed Butter lack sufficient amounts of Calcium
• 300 calories of Dried Leeks lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sunflower Seed Butter have 13.7 times more Fat, 8.7 times more Saturated Fat and 10.8 times more Omega 6 than Dried Leeks.
• While 300 kcal of Freeze-dried Leeks contain 26.6 times more Omega 3, 6.2 times more Carbohydrate, 3.5 times more Fiber and 1.7 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Dried Leeks offer comparable quantities of Energy per 300 calories.
• 300 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3
• 300 calories of Dried Leeks provide inadequate amounts of Omega 6