Comparing Nutrients in 500 calories Boiled Butterbur with Salt VS Roasted Sunflower Seeds

Weight per 500 calories

• Boiled Butterbur with Salt: 6250g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 72.8 times more energy per unit of mass than Boiled and Drained Butterbur with Salt, which is very high in comparison to other foods. Boiled Butterbur with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Butterbur with Salt or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Butterbur with Salt	9%	2%	89%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Butterbur with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	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	104% 135g	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	25.7% 14.4g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Butterbur with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.94% 62.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.63mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.63mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.25mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.13mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	250% 3.25mg	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	62.5% 250μg	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	1313% 1181mg	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

	Boiled Butterbur with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	369% 3688mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	410% 3.7mg	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	78% 6.25mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	424% 9.75mg	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	62.5% 438mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	651% 22125mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	102% 56.3μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	1000% 15000mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	51% 5.63mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	163% 6044g	0.028% 1.03g	3700g per day for Men 19-50 years

Boiled Butterbur With Salt VS Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Butterbur with Salt or Roasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Boiled Butterbur with Salt vs Roasted Sunflower Seeds:

• 500 calories of Boiled Butterbur with Salt have 6.9 times more Vitamin B1, 3 times more Vitamin B2, 4.7 times more Vitamin B6, 1.2 times more Vitamin B9 and 982.1 times more Vitamin C than Roasted Sunflower Seeds.
• While 500 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 5.4 times more Vitamin B5 than Boiled and Drained Butterbur with Salt.
• Both Boiled Butterbur with Salt and Roasted Sunflower Seeds provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin C
• Both Boiled and Drained Butterbur with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Butterbur with Salt vs Roasted Sunflower Seeds:

• 500 calories of Boiled Butterbur with Salt have 61.3 times more Calcium, 2.3 times more Copper, 1.9 times more Iron, 4.5 times more Magnesium, 5.4 times more Manganese, 30.3 times more Potassium, 5820 times more Sodium, 1.2 times more Zinc and 5862.4 times more Water than Roasted Sunflower Seeds.
• While 500 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Phosphorus than Boiled and Drained Butterbur with Salt.
• Both Boiled Butterbur with Salt and Roasted Sunflower Seeds contain similar levels of Selenium per 500 calories.
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Butterbur with Salt have 6.5 times more Carbohydrate than Roasted Sunflower Seeds.
• While 500 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 34.2 times more Fat than Boiled and Drained Butterbur with Salt.
• Both Boiled Butterbur with Salt and Roasted Sunflower Seeds offer comparable quantities of Energy and Protein per 500 calories.