Comparing Nutrients in 500 calories Sunflower Seed Butter VS Lotus Seeds

Weight per 500 calories

• Sunflower Seed Butter: 81g
• Lotus Seeds: 562g

Sunflower Seed Butter has 6.9 times more energy per 100g than Lotus Seeds. It has very high energy density when compared to other foods. Raw Lotus Seeds having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Sunflower Seed Butter	Lotus Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	9.4% 1.6g	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	74.7% 97g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	NA	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	NA	38g per day for Men 19-50 years
Protein	25% 14g	41.4% 23.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.62% 5.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	17.3% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	72.6% 0.94mg	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	39.3% 157μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Lotus Seeds	Recommended Dietary Allowance
Calcium	5.2% 52mg	24.7% 247mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	58.7% 0.53mg	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	66.7% 5.34mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	75% 315mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	152% 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	135% 944mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	60.6% 2062mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	0.37% 5.6mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	11.7% 433g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Lotus Seeds Nutrients Per 500 Kcal

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

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

• 500 calories of Sunflower Seed Butter have 2.3 times more Vitamin B3 and 1.2 times more Vitamin B9 than Lotus Seeds.
• While 500 kcal of Raw Lotus Seeds contain 22.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B5 and 2.1 times more Vitamin B6 than Sunflower Seed Butter no Salt.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• Both Sunflower Seed Butter no Salt as well as Raw Lotus Seeds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Butter vs Lotus Seeds:

• 500 calories of Sunflower Seed Butter have 2.5 times more Copper and 2.5 times more Zinc than Lotus Seeds.
• While 500 kcal of Raw Lotus Seeds contain 4.8 times more Calcium, 1.6 times more Iron, 2.1 times more Manganese, 1.7 times more Phosphorus, 4.4 times more Potassium and 861 times more Water than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Lotus Seeds contain similar levels of Magnesium 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 15 times more Fat, 7.7 times more Saturated Fat and 4.9 times more Omega 6 than Lotus Seeds.
• While 500 kcal of Raw Lotus Seeds contain 5.1 times more Carbohydrate and 1.7 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Lotus Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Lotus Seeds provide inadequate amounts of Omega 6
• Both Sunflower Seed Butter no Salt as well as Raw Lotus Seeds provide inadequate amounts of Omega 3 in 500 calories.