Comparing Nutrients in 500 calories Sunflower Seed Butter VS Sweet Potato Chips

Weight per 500 calories

• Sunflower Seed Butter: 81g
• Sweet Potato Chips: 94g

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

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Sweet Potato Chips	2%	55%	43%

Macro Nutrients

	Sunflower Seed Butter	Sweet Potato Chips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	31.3% 30.4g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	8.64% 2.76g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	67% 1.08g	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	61.3% 10.4g	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	41% 53.4g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	11.4% 8.3g	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	21.8% 8.27g	38g per day for Men 19-50 years
Protein	25% 14g	4.93% 2.76g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Sweet Potato Chips	Recommended Dietary Allowance
Vitamin A	NA	124% 1113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	38.7% 0.5mg	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	8.7% 34.8μg	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	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	61.5% 9.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Sweet Potato Chips	Recommended Dietary Allowance
Calcium	5.2% 52mg	5.55% 55.5mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	43% 0.39mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	55% 1.27mg	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	19.5% 136mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	25.6% 869mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	3.6% 1.97μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	4.53% 0.5mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	0.11% 4.24g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Sweet Potato Chips Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Sunflower Seed Butter vs Sweet Potato Chips:

• 500 calories of Sunflower Seed Butter have 2.8 times more Vitamin B3, 5.5 times more Vitamin B9 and 2 times more Vitamin E than Sweet Potato Chips.
• While 500 kcal of Unsalted Sweet Potato Chips contain 1.5 times more Vitamin B5 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Sweet Potato Chips provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• 500 calories of Sweet Potato Chips have insufficient amounts of Vitamin B9
• Both Sunflower Seed Butter no Salt as well as Unsalted Sweet Potato Chips have insufficient amounts of Vitamin B1, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Butter vs Sweet Potato Chips:

• 500 calories of Sunflower Seed Butter have 3.3 times more Copper, 1.7 times more Iron, 4.1 times more Magnesium, 1.3 times more Manganese, 4 times more Phosphorus, 42.9 times more Selenium and 8 times more Zinc than Sweet Potato Chips.
• While 500 kcal of Unsalted Sweet Potato Chips contain 1.9 times more Potassium than Sunflower Seed Butter no Salt.
• 500 calories of Sweet Potato Chips lack sufficient amounts of Selenium and Zinc
• Both Sunflower Seed Butter no Salt as well as Unsalted Sweet Potato Chips lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Butter have 1.5 times more Fat, 1.4 times more Saturated Fat and 5.1 times more Protein than Sweet Potato Chips.
• While 500 kcal of Unsalted Sweet Potato Chips contain 26.5 times more Omega 3, 1.3 times more Omega 6, 2.8 times more Carbohydrate and 1.8 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Sweet Potato Chips offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3
• 500 calories of Sweet Potato Chips provide inadequate amounts of Protein