Comparing Nutrients in 500 calories Sunflower Seed Butter VS Celery

Weight per 500 calories

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

Sunflower Seed Butter has 44.1 times more energy per 100g than Celery. It has very high energy density when compared to other foods. Raw Celery having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Sunflower Seed Butter VS Celery Nutrients Per 500 Kcal

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

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

• 500 calories of Sunflower Seed Butter have 1.9 times more Vitamin E than Celery.
• While 500 kcal of Raw Celery contain 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 no Salt.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Sunflower Seed Butter no Salt as well as Raw Celery have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Sunflower Seed Butter have 5.9 times more Selenium than Celery.
• While 500 kcal of Raw Celery contain 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 no Salt.
• Both Sunflower Seed Butter and Celery 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 Sunflower Seed Butter have 7.4 times more Fat, 2.5 times more Saturated Fat and 2.8 times more Omega 6 than Celery.
• While 500 kcal of Raw Celery contain 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 no Salt.
• Both Sunflower Seed Butter and Celery offer comparable quantities of Energy per 500 calories.
• Both Sunflower Seed Butter no Salt as well as Raw Celery provide inadequate amounts of Omega 3 in 500 calories.