Comparing Nutrients in 300 calories Sunflower Seed Butter VS Boiled Pumpkin Leaves

Weight per 300 calories

• Sunflower Seed Butter: 48.6g
• Boiled Pumpkin Leaves: 1429g

Sunflower Seed Butter has 29.4 times more energy per 100g than Boiled Pumpkin Leaves. It has very high energy density when compared to other foods. Boiled and Drained Pumpkin Leaves having very low energy density.

Discover which food has more nutrients per 300 calories - Sunflower Seed Butter or Boiled Pumpkin Leaves?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Sunflower Seed Butter	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.7% 27g	3.24% 3.14g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	5.36% 0.086g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	0.42% 0.071g	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	37.3% 48.4g	130g per day for Men 19-50 years
Sugars	7.07% 5.12g	13.6% 9.86g	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	102% 38.6g	38g per day for Men 19-50 years
Protein	15% 8.4g	69.4% 39g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	NA	127% 1143μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	149% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	215% 2.8mg	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	89.3% 357μg	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	16% 14.3mg	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	74% 11mg	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1286% 1543μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	3.1% 31mg	61.4% 614mg	1000mg per day for Men 19-50 years
Copper	86.3% 0.78mg	211% 1.9mg	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	571% 45.7mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	129% 543mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	220% 5.07mg	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	161% 1129mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	184% 6257mg	3400mg per day for Men 19-50 years
Selenium	92% 50.8μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.46mg	7.6% 114mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.38mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.008% 0.3g	35.7% 1322g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Boiled Pumpkin Leaves Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sunflower Seed Butter or Boiled Pumpkin Leaves?

Lets compare vitamin content per 300 calories of Sunflower Seed Butter vs Boiled Pumpkin Leaves:

• 300 kcal of Boiled and Drained Pumpkin Leaves contain 37.7 times more Vitamin B1, 24.5 times more Vitamin B2, 3.7 times more Vitamin B3, 10.5 times more Vitamin B6, 3.1 times more Vitamin B9 and 10.9 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Boiled Pumpkin Leaves provide similar amounts of Vitamin B5 and Vitamin E 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 Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sunflower Seed Butter vs Boiled Pumpkin Leaves:

• 300 calories of Sunflower Seed Butter have 3.9 times more Selenium than Boiled Pumpkin Leaves.
• While 300 kcal of Boiled and Drained Pumpkin Leaves contain 19.7 times more Calcium, 2.4 times more Copper, 22.8 times more Iron, 3.6 times more Magnesium, 5 times more Manganese, 3.5 times more Phosphorus, 22.3 times more Potassium, 78.3 times more Sodium and 4383.9 times more Water than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Boiled Pumpkin Leaves contain similar levels of Zinc 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 8.5 times more Fat, 1.4 times more Saturated Fat and 66.3 times more Omega 6 than Boiled Pumpkin Leaves.
• While 300 kcal of Boiled and Drained Pumpkin Leaves contain 4.3 times more Carbohydrate, 1.9 times more Sugars, 13.9 times more Fiber and 4.6 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Boiled Pumpkin Leaves offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Pumpkin Leaves provide inadequate amounts of Omega 6
• Both Sunflower Seed Butter no Salt as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Omega 3 in 300 calories.