Comparing Nutrients in 500 calories Sunflower Seed Butter VS Sunflower Seeds

Weight per 500 calories

• Sunflower Seed Butter: 81g
• Sunflower Seeds: 85.6g

Both foods have similar energy densities which is very high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sunflower Seed Butter	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	116% 19.7g	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	13% 17g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	12% 4.6g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	25% 14g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	88.6% 1.15mg	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	48.6% 194μg	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	1.33% 1.2mg	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	201% 30mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.2% 52mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	171% 1.54mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	72.6% 1.67mg	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	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 29.5 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.6 times more Vitamin B6 and 1.6 times more Vitamin E than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Sunflower Seed Butter no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Sunflower Seed Butter no Salt has 1.9 times more Selenium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Calcium and 1.3 times more Iron than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Dried Sunflower Seed Kernels have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sunflower Seed Butter no Salt has 3.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Omega 6, 1.6 times more Fiber and 1.3 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 500 kcal.
• Both Sunflower Seed Butter no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.