Comparing Nutrients in 500 calories Sunflower Seed Butter VS Clementines

Weight per 500 calories

• Sunflower Seed Butter: 81g
• Clementines: 1064g

Sunflower Seed Butter has 13.1 times more energy per 100g than Clementines. It has very high energy density when compared to other foods. Raw Clementines having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Clementines	6%	3%	91%

Macro Nutrients

	Sunflower Seed Butter	Clementines	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	NA	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	NA	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	98% 128g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	135% 98g	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	24% 17.4g	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	% 17g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 63.4g	g per day for Men 19-50 years
Fiber	12% 4.6g	47.6% 18g	38g per day for Men 19-50 years
Protein	25% 14g	16% 9.04g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Clementines	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	76.2% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	61.4% 0.8mg	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	64% 255μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.43% 2.2mg	577% 519mg	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	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Clementines	Recommended Dietary Allowance
Calcium	5.2% 52mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	51% 0.46mg	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	41.7% 3.34mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	10.6% 0.24mg	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	32% 223mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	55.4% 1883mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	0.71% 10.6mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	25% 921g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Clementines Nutrients Per 500 Kcal

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

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

• 500 calories of Sunflower Seed Butter have 8.7 times more Vitamin E than Clementines.
• While 500 kcal of Raw Clementines contain 21.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 237.3 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Clementines provide similar amounts of Vitamin B3 per 500 calories.
• 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 Clementines have insufficient amounts of Vitamin D in 500 calories.

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

• 500 calories of Sunflower Seed Butter have 2.8 times more Copper, 2.2 times more Iron, 2.4 times more Magnesium, 6.9 times more Manganese, 2.4 times more Phosphorus, 79.5 times more Selenium and 6.2 times more Zinc than Clementines.
• While 500 kcal of Raw Clementines contain 6.2 times more Calcium, 4 times more Potassium and 1833.2 times more Water than Sunflower Seed Butter no Salt.
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium
• 500 calories of Clementines lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Butter have 28 times more Fat and 1.5 times more Protein than Clementines.
• While 500 kcal of Raw Clementines contain 6.8 times more Carbohydrate, 11.4 times more Sugars, more Fructose and 3.9 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Clementines offer comparable quantities of Energy per 500 calories.