Comparing Nutrients in 300 calories Shallots VS Sunflower Seed Butter

Weight per 300 calories

• Shallots: 417g
• Sunflower Seed Butter: 48.6g

Sunflower Seed Butter no Salt has 8.6 times more energy per unit of mass than Raw Shallots, which is very high in comparison to other foods. Shallots having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Shallots	13%	1%	86%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Shallots	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	45.2% 32.8g	7.07% 5.12g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	35% 13.3g	7.3% 2.77g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Shallots	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	20.6% 0.27mg	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	35.4% 142μg	29% 115μg	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	37% 33.3mg	1.46% 1.3mg	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	1.1% 0.17mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.78% 3.33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shallots	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	15.4% 154mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	40.7% 0.37mg	86.3% 0.78mg	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	62.5% 5mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	21% 87.5mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	44% 1mg	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	35.7% 250mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	41% 1392mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	92% 50.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.097% 1.46mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	9% 333g	0.008% 0.3g	3700g per day for Men 19-50 years

Shallots VS Sunflower Seed Butter Nutrients Per 300 Kcal

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

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

• 300 calories of Shallots have 9.7 times more Vitamin B1, 2.1 times more Vitamin B5, 5.4 times more Vitamin B6, 1.2 times more Vitamin B9 and 25.4 times more Vitamin C than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 3.9 times more Vitamin B3 and 66.8 times more Vitamin E than Raw Shallots.
• Both Shallots and Sunflower Seed Butter provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Shallots have insufficient amounts of Vitamin B3 and Vitamin E
• 300 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Shallots as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Shallots vs Sunflower Seed Butter:

• 300 calories of Shallots have 5 times more Calcium, 2.5 times more Iron, 1.2 times more Manganese, 5 times more Potassium and 1103 times more Water than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 2.1 times more Copper, 1.7 times more Magnesium, 1.3 times more Phosphorus, 10.2 times more Selenium and 1.4 times more Zinc than Raw Shallots.
• 300 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Shallots have 6.2 times more Carbohydrate, 6.4 times more Sugars, 4.8 times more Fiber and 1.2 times more Protein than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 64.4 times more Fat, 32.1 times more Saturated Fat and 30.7 times more Omega 6 than Raw Shallots.
• Both Shallots and Sunflower Seed Butter offer comparable quantities of Energy per 300 calories.
• 300 calories of Shallots provide inadequate amounts of Omega 6
• Both Raw Shallots as well as Sunflower Seed Butter no Salt provide inadequate amounts of Omega 3 in 300 calories.