Comparing Nutrients in 500 calories Canned Butterbur VS Roasted Sunflower Seeds

Weight per 500 calories

• Canned Butterbur: 16667g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 194 times more energy per unit of mass than Canned Butterbur, which is very high in comparison to other foods. Canned Butterbur having very low energy density.

Which food has more nutrients per 500 calories - Canned Butterbur or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Butterbur	14%	37%	49%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Butterbur	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.3% 21.7g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	NA	14% 4.5g	32g per day for Men 19-50 years
Omega 3	NA	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	NA	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	16% 20.7g	130g per day for Men 19-50 years
Sugars	NA	3.23% 2.35g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	25% 9.54g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Canned Butterbur	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.3mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	53% 0.69mg	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	125% 500μg	51% 204μg	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	2204% 1983mg	1.34% 1.2mg	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	NA	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Butterbur	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	567% 5667mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	685% 6.17mg	175% 1.57mg	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	1313% 105mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	710% 16.3mg	79% 1.8mg	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	95% 667mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	273% 150μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	44.4% 667mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	441% 16320g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Butterbur vs Roasted Sunflower Seeds:

• Canned Butterbur has 11 times more Vitamin B1, 4.7 times more Vitamin B2, 3.9 times more Vitamin B3, 8 times more Vitamin B6, 2.5 times more Vitamin B9 and 1649 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Vitamin B5 than Canned Butterbur.
• Both Canned Butterbur as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Butterbur vs Roasted Sunflower Seeds:

• Canned Butterbur has 94.2 times more Calcium, 3.9 times more Copper, 32.2 times more Iron, 3 times more Magnesium, 9 times more Manganese, 2.7 times more Potassium, 2.2 times more Selenium, 258.7 times more Sodium, 2.2 times more Zinc and 15830.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Phosphorus than Canned Butterbur.

Comparison of macro-nutrients per 500 calories:

• Canned Butterbur has 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Fat than Canned Butterbur.
• Both Canned Butterbur and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Canned Butterbur as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.