Comparing Nutrients in 500 calories Millet VS Sunflower Seed Butter

Weight per 500 calories

• Millet: 132g
• Sunflower Seed Butter: 81g

Sunflower Seed Butter no Salt has 1.6 times more energy per unit of mass than Raw Millet, which is very high in comparison to other foods. Millet having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Millet	12%	10%	78%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Millet	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.6g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	9.76% 0.16g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	15.7% 2.67g	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	74% 96g	14.5% 19g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 8.5g	g per day for Men 19-50 years
Fiber	29.6% 11.2g	12% 4.6g	38g per day for Men 19-50 years
Protein	26% 14.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Millet	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	46.4% 0.56mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.24mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	50.3% 15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28% 112μg	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	0% 0mg	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	0.44% 0.066mg	124% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	1.06% 10.6mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	144% 1.3mg	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	49.8% 4mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	73% 1.68mg	2.3mg per day for Men 19-50 years
Molybdenum	86.7% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	54% 377mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.6mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.014% 0.5g	3700g per day for Men 19-50 years

Millet VS Sunflower Seed Butter Nutrients Per 500 Kcal

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

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

• 500 calories of Millet have 13 times more Vitamin B1 and 2.9 times more Vitamin B2 than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 1.7 times more Vitamin B9 and 280.5 times more Vitamin E than Raw Millet.
• Both Millet and Sunflower Seed Butter provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Millet have insufficient amounts of Vitamin E
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• Both Raw Millet as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Millet have 1.3 times more Manganese than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 1.3 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus, 1.8 times more Potassium, 23.7 times more Selenium and 1.8 times more Zinc than Raw Millet.
• Both Millet and Sunflower Seed Butter contain similar levels of Iron per 500 calories.
• 500 calories of Millet lack sufficient amounts of Potassium and Selenium
• Both Raw Millet as well as Sunflower Seed Butter no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Millet have 5.1 times more Carbohydrate and 2.4 times more Fiber than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 8 times more Fat, 4 times more Saturated Fat and 3 times more Omega 6 than Raw Millet.
• Both Millet and Sunflower Seed Butter offer comparable quantities of Energy and Protein per 500 calories.
• Both Raw Millet as well as Sunflower Seed Butter no Salt provide inadequate amounts of Omega 3 in 500 calories.