Comparing Nutrients in 500 calories Cantaloupe Melons VS Sunflower Seed Butter

Weight per 500 calories

• Cantaloupe Melons: 1471g
• Sunflower Seed Butter: 81g

Sunflower Seed Butter no Salt has 18.1 times more energy per unit of mass than Raw Cantaloupe Melons, which is very high in comparison to other foods. Cantaloupe Melons having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cantaloupe Melons	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	42.3% 0.68g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	3.03% 0.51g	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	92% 120g	14.5% 19g	130g per day for Men 19-50 years
Sugars	159% 116g	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	38% 27.5g	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	% 22.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 64g	% 8.5g	g per day for Men 19-50 years
Fiber	35% 13.2g	12% 4.6g	38g per day for Men 19-50 years
Protein	22% 12.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	276% 2485μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.2% 0.6mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.5% 10.8mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.4% 1.06mg	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	77.2% 309μg	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	600% 540mg	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	4.9% 0.74mg	124% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.6% 36.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	13.2% 132mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.37% 14.7μg	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	38.6% 3.1mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	26.2% 0.6mg	73% 1.68mg	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	31.5% 221mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	115% 3926mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	36% 1326g	0.014% 0.5g	3700g per day for Men 19-50 years

Cantaloupe Melons VS Sunflower Seed Butter Nutrients Per 500 Kcal

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

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

• 500 calories of Cantaloupe Melons have 14 times more Vitamin B1, 2.1 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 2.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 246.7 times more Vitamin C than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 25.2 times more Vitamin E than Raw Cantaloupe Melons.
• 500 calories of Cantaloupe Melons have insufficient amounts of Vitamin E
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Cantaloupe Melons 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 Cantaloupe Melons vs Sunflower Seed Butter:

• 500 calories of Cantaloupe Melons have 2.6 times more Calcium, 8.4 times more Potassium, 96.8 times more Sodium and 2638.6 times more Water than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 2.1 times more Copper, 1.4 times more Magnesium, 2.8 times more Manganese, 2.4 times more Phosphorus, 14.4 times more Selenium and 1.5 times more Zinc than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Sunflower Seed Butter contain similar levels of Iron per 500 calories.
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cantaloupe Melons have 16.7 times more Omega 3, 6.3 times more Carbohydrate, 13.5 times more Sugars, more Fructose and 2.9 times more Fiber than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 16 times more Fat, 5.1 times more Saturated Fat and 15.3 times more Omega 6 than Raw Cantaloupe Melons.
• Both Cantaloupe Melons and Sunflower Seed Butter offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Cantaloupe Melons provide inadequate amounts of Omega 6
• 500 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3