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

Weight per 500 calories

• Sunflower Seed Butter with Salt: 81g
• Boiled Carrots: 1429g

Sunflower Seed Butter with Salt has 17.6 times more energy per 100g than Boiled Carrots. It has very high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter with Salt	10%	75%	15%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Sunflower Seed Butter with Salt	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	90% 117g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	68% 49.3g	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	0% 0g	7.1% 5.14g	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	% 0g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 38.6g	g per day for Men 19-50 years
Fiber	12% 4.6g	113% 43g	38g per day for Men 19-50 years
Protein	25% 14g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter with Salt	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	168% 2.2mg	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	48% 192μg	50% 200μg	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	2.43% 2.2mg	57% 51.4mg	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	124% 18.5mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter with Salt	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.2% 52mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	41.7% 3.34mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	96% 2.2mg	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	77% 540mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	35% 1288g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Sunflower Seed Butter with Salt have 1.3 times more Vitamin E than Boiled Carrots.
• While 500 kcal of Boiled and Drained Carrots contain 22 times more Vitamin B1, 4.8 times more Vitamin B2, 1.7 times more Vitamin B3, 3.5 times more Vitamin B5, 4.9 times more Vitamin B6 and 23.5 times more Vitamin C than Sunflower Seed Butter with Salt.
• Both Sunflower Seed Butter with Salt and Boiled Carrots provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Sunflower Seed Butter with Salt have insufficient amounts of Vitamin B1 and Vitamin C
• Both Sunflower Seed Butter with Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Butter with Salt vs Boiled Carrots:

• 500 calories of Sunflower Seed Butter with Salt have 5.3 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus, 8.5 times more Selenium and 1.4 times more Zinc than Boiled Carrots.
• While 500 kcal of Boiled and Drained Carrots contain 8.3 times more Calcium, 1.5 times more Iron, 1.3 times more Manganese, 7.2 times more Potassium, 3.1 times more Sodium and 2563.8 times more Water than Sunflower Seed Butter with Salt.
• 500 calories of Sunflower Seed Butter with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Butter with Salt have 17.4 times more Fat, 8.8 times more Saturated Fat, 6.3 times more Omega 6 and 1.3 times more Protein than Boiled Carrots.
• While 500 kcal of Boiled and Drained Carrots contain 6.2 times more Carbohydrate, 5.8 times more Sugars and 9.3 times more Fiber than Sunflower Seed Butter with Salt.
• Both Sunflower Seed Butter with Salt and Boiled Carrots offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Carrots provide inadequate amounts of Omega 6
• Both Sunflower Seed Butter with Salt as well as Boiled and Drained Carrots provide inadequate amounts of Omega 3 in 500 calories.