Comparing Nutrients in 500 calories Sunflower Seed Butter VS Frozen Potato Puffs

Weight per 500 calories

• Sunflower Seed Butter: 81g
• Frozen Potato Puffs: 281g

Sunflower Seed Butter has 3.5 times more energy per 100g than Frozen Potato Puffs. It has very high energy density when compared to other foods. Frozen Potato Puffs, Unprepared having above average energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Frozen Potato Puffs?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Sunflower Seed Butter	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	25.2% 24.5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	12.4% 4g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	48% 8.15g	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	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	1.1% 0.79g	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	0% 0g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.37g	g per day for Men 19-50 years
Fiber	12% 4.6g	17% 6.46g	38g per day for Men 19-50 years
Protein	25% 14g	9.7% 5.42g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	32.8% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	42% 0.54mg	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	12% 47.8μg	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	21.5% 19.4mg	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	2.06% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.85% 7.02μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	5.2% 52mg	3.65% 36.5mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	23.4% 0.21mg	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	16.5% 1.32mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	13.6% 0.31mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	20.4% 694mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	1.53% 0.84μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	80% 1202mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	6.64% 0.73mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	4.77% 176g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Frozen Potato Puffs Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Frozen Potato Puffs?

Lets compare vitamin content per 500 calories of Sunflower Seed Butter vs Frozen Potato Puffs:

• 500 calories of Sunflower Seed Butter have 4 times more Vitamin B9 and 60 times more Vitamin E than Frozen Potato Puffs.
• While 500 kcal of Frozen Potato Puffs, Unprepared contain 12 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B5 and 8.9 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Frozen Potato Puffs provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• 500 calories of Frozen Potato Puffs have insufficient amounts of Vitamin E
• Both Sunflower Seed Butter no Salt as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Butter vs Frozen Potato Puffs:

• 500 calories of Sunflower Seed Butter have 6.1 times more Copper, 2.5 times more Iron, 5.6 times more Magnesium, 5.4 times more Manganese, 3 times more Phosphorus, 100.4 times more Selenium and 5.4 times more Zinc than Frozen Potato Puffs.
• While 500 kcal of Frozen Potato Puffs, Unprepared contain 1.5 times more Potassium and 494.5 times more Sodium than Sunflower Seed Butter no Salt.
• 500 calories of Frozen Potato Puffs lack sufficient amounts of Selenium and Zinc
• Both Sunflower Seed Butter no Salt as well as Frozen Potato Puffs, Unprepared lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Butter have 1.8 times more Fat, 10.9 times more Sugars and 2.6 times more Protein than Frozen Potato Puffs.
• While 500 kcal of Frozen Potato Puffs, Unprepared contain 16.1 times more Omega 3, 3.7 times more Carbohydrate and 1.4 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Frozen Potato Puffs offer comparable quantities of Energy, Saturated Fat and Omega 6 per 500 calories.
• 500 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3
• 500 calories of Frozen Potato Puffs provide inadequate amounts of Protein