Comparing Nutrients in 500 calories Celery VS Sunflower Seed Butter

Weight per 500 calories

• Celery: 3571g
• Sunflower Seed Butter: 81g

Sunflower Seed Butter no Salt has 44.1 times more energy per unit of mass than Raw Celery, which is very high in comparison to other foods. Celery having very low energy density.

Discover which food has more nutrients per 500 calories - Celery or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Celery	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.26% 6.07g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.82g	46.4% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	14.5% 19g	130g per day for Men 19-50 years
Sugars	66% 48g	11.8% 8.54g	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	18.2% 13.2g	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	% 14.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.86g	% 8.5g	g per day for Men 19-50 years
Fiber	150% 57g	12% 4.6g	38g per day for Men 19-50 years
Protein	44% 24.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Celery	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	87.3% 786μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	157% 2.04mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	34.3% 0.45mg	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	321% 1286μg	48% 192μg	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	123% 111mg	2.43% 2.2mg	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	64.3% 9.64mg	124% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	872% 1046μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	143% 1429mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	3.57% 143μg	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	89.3% 7.14mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	160% 3.68mg	73% 1.68mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	122% 857mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	273% 9286mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	190% 2857mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	92% 3408g	0.014% 0.5g	3700g per day for Men 19-50 years

Celery VS Sunflower Seed Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Celery or Sunflower Seed Butter?

Lets compare vitamin content per 500 calories of Celery vs Sunflower Seed Butter:

• 500 calories of Celery have 17.5 times more Vitamin B1, 15.4 times more Vitamin B2, 2.1 times more Vitamin B3, 9.3 times more Vitamin B5, 5.9 times more Vitamin B6, 6.7 times more Vitamin B9 and 50.6 times more Vitamin C than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 1.9 times more Vitamin E than Raw Celery.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Celery as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Celery vs Sunflower Seed Butter:

• 500 calories of Celery have 27.5 times more Calcium, 2.1 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 19.9 times more Potassium, 1175.2 times more Sodium and 6783.4 times more Water than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 5.9 times more Selenium than Raw Celery.
• Both Celery and Sunflower Seed Butter contain similar levels of Copper and Zinc per 500 calories.
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Celery have 5.6 times more Carbohydrate, 5.6 times more Sugars, more Fructose, 12.4 times more Fiber and 1.8 times more Protein than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 7.4 times more Fat, 2.5 times more Saturated Fat and 2.8 times more Omega 6 than Raw Celery.
• Both Celery and Sunflower Seed Butter offer comparable quantities of Energy per 500 calories.
• Both Raw Celery as well as Sunflower Seed Butter no Salt provide inadequate amounts of Omega 3 in 500 calories.