Comparing Nutrients in 500 calories Sunflower Seed Butter VS Prepared Yellow Mustard

Weight per 500 calories

• Sunflower Seed Butter: 81g
• Prepared Yellow Mustard: 833g

Sunflower Seed Butter has 10.3 times more energy per 100g than Prepared Yellow Mustard. It has very high energy density when compared to other foods. Prepared Yellow Mustard having low energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Prepared Yellow Mustard?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Sunflower Seed Butter	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	28.7% 28g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	5.57% 1.8g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	195% 3.1g	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	17.8% 3.03g	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	37.4% 48.6g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	10.6% 7.67g	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	2.64% 1.9g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 1.75g	g per day for Men 19-50 years
Fiber	12% 4.6g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	25% 14g	55.7% 31g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	NA	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	42.3% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	45% 0.58mg	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	14.6% 58.3μg	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	2.78% 2.5mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.72% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	5.2% 52mg	52.5% 525mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	68.5% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.5μg	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	168% 13.4mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	153% 3.5mg	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	129% 900mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	37.3% 1267mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	508% 279μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	613% 9200mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	48.5% 5.33mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	19% 698g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Prepared Yellow Mustard Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Prepared Yellow Mustard?

Lets compare vitamin content per 500 calories of Sunflower Seed Butter vs Prepared Yellow Mustard:

• 500 calories of Sunflower Seed Butter have 3.3 times more Vitamin B9 and 6.2 times more Vitamin E than Prepared Yellow Mustard.
• While 500 kcal of Prepared Yellow Mustard contain 34.3 times more Vitamin B1, 4.4 times more Vitamin B2, 2.2 times more Vitamin B5 and 1.3 times more Vitamin B6 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Prepared Yellow Mustard provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• Both Sunflower Seed Butter no Salt as well as Prepared Yellow Mustard have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Butter vs Prepared Yellow Mustard:

• 500 calories of Sunflower Seed Butter have 2.1 times more Copper than Prepared Yellow Mustard.
• While 500 kcal of Prepared Yellow Mustard contain 10.1 times more Calcium, 4 times more Iron, 1.6 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus, 2.7 times more Potassium, 3.3 times more Selenium, 3784.3 times more Sodium, 1.3 times more Zinc and 1388.6 times more Water than Sunflower Seed Butter no Salt.
• 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 1.6 times more Fat, 2.1 times more Saturated Fat and 2.6 times more Omega 6 than Prepared Yellow Mustard.
• While 500 kcal of Prepared Yellow Mustard contain 76.9 times more Omega 3, 2.6 times more Carbohydrate, 7.2 times more Fiber and 2.2 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Prepared Yellow Mustard offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3