Comparing Nutrients in 500 calories Boiled Pumpkin with Salt VS Sunflower Seed Butter

Weight per 500 calories

• Boiled Pumpkin with Salt: 2778g
• Sunflower Seed Butter: 81g

Sunflower Seed Butter no Salt has 34.3 times more energy per unit of mass than Boiled and Drained Pumpkin with Salt, which is very high in comparison to other foods. Boiled Pumpkin with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Pumpkin with Salt or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin with Salt	14%	3%	83%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Boiled Pumpkin with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	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	79.7% 57.8g	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	80.4% 30.6g	12% 4.6g	38g per day for Men 19-50 years
Protein	35.7% 20g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	889% 8000μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.8% 0.86mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.7% 11.5mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	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	62.5% 250μg	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	145% 131mg	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	148% 22.2mg	124% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	41.7% 417mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	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	198% 16mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	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	119% 833mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	188% 6389mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	439% 6583mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	70.3% 2603g	0.014% 0.5g	3700g per day for Men 19-50 years

Boiled Pumpkin With Salt VS Sunflower Seed Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Pumpkin with Salt or Sunflower Seed Butter?

Lets compare vitamin content per 500 calories of Boiled Pumpkin with Salt vs Sunflower Seed Butter:

• 500 calories of Boiled Pumpkin with Salt have 20 times more Vitamin B1, 16.4 times more Vitamin B2, 2.1 times more Vitamin B3, 5.9 times more Vitamin B5, 2.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 59.7 times more Vitamin C than Sunflower Seed Butter.
• Both Boiled Pumpkin with Salt and Sunflower Seed Butter provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Boiled and Drained Pumpkin with Salt 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 Boiled Pumpkin with Salt vs Sunflower Seed Butter:

• 500 calories of Boiled Pumpkin with Salt have 8 times more Calcium, 2 times more Copper, 4.7 times more Iron, 1.5 times more Manganese, 1.5 times more Phosphorus, 13.7 times more Potassium, 2707.9 times more Sodium, 1.6 times more Zinc and 5179.8 times more Water than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 15.2 times more Selenium than Boiled and Drained Pumpkin with Salt.
• Both Boiled Pumpkin with Salt and Sunflower Seed Butter contain similar levels of Magnesium per 500 calories.
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Pumpkin with Salt have 6.3 times more Carbohydrate, 6.8 times more Sugars, 6.6 times more Fiber and 1.4 times more Protein than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 23 times more Fat, 3.7 times more Saturated Fat and 142 times more Omega 6 than Boiled and Drained Pumpkin with Salt.
• Both Boiled Pumpkin with Salt and Sunflower Seed Butter offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Pumpkin with Salt provide inadequate amounts of Omega 6
• Both Boiled and Drained Pumpkin with Salt as well as Sunflower Seed Butter no Salt provide inadequate amounts of Omega 3 in 500 calories.