Comparing Nutrients in 500 calories Sunflower Seed Butter VS Oranges

Weight per 500 calories

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

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

Which food has more nutrients per 500 calories - Sunflower Seed Butter or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Oranges	7%	2%	91%

Macro Nutrients

	Sunflower Seed Butter	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	1.13% 0.19g	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	96% 125g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	137% 99g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	12% 4.6g	67% 25.5g	38g per day for Men 19-50 years
Protein	25% 14g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Oranges	Recommended Dietary Allowance
Vitamin A	NA	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	49% 0.64mg	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	79.8% 319μg	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	629% 566mg	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	12.8% 1.9mg	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	Oranges	Recommended Dietary Allowance
Calcium	5.2% 52mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	53% 0.48mg	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	13.3% 1.06mg	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	11.6% 0.27mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	25% 923g	3700g per day for Men 19-50 years

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

• Sunflower Seed Butter no Salt has 1.8 times more Vitamin B3 and 9.7 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 21.5 times more Vitamin B1, 3.2 times more Vitamin B2, 2.8 times more Vitamin B5, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 258.7 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Sunflower Seed Butter no Salt has 2.7 times more Copper, 3.1 times more Iron, 2.4 times more Magnesium, 6.3 times more Manganese, 3.6 times more Phosphorus, 15.9 times more Selenium and 5.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 8.2 times more Calcium, 4.1 times more Potassium and 1836.8 times more Water than Sunflower Seed Butter no Salt.

Comparison of macro-nutrients per 500 calories:

• Sunflower Seed Butter no Salt has 35 times more Fat, 23.8 times more Saturated Fat, 41.2 times more Omega 6 and 1.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 6.6 times more Carbohydrate, 11.6 times more Sugars and 5.5 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Sunflower Seed Butter no Salt as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.