Comparing Nutrients in 500 calories Sunflower Seed Butter VS Cooked Frozen Summer Squash, Zucchini, Includes Skin

Weight per 500 calories

• Sunflower Seed Butter: 81g
• Cooked Frozen Summer Squash, Zucchini, Includes Skin: 2941g

Sunflower Seed Butter has 36.3 times more energy per 100g than Cooked Frozen Summer Squash, Zucchini, Includes Skin. It has very high energy density when compared to other foods. Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin having very low energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Cooked Frozen Summer Squash, Zucchini, Includes Skin?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Sunflower Seed Butter	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	3.94% 3.82g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	3.63% 0.62g	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	80.5% 105g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	68.6% 49.7g	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	101% 38.2g	38g per day for Men 19-50 years
Protein	25% 14g	60.4% 34g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	NA	29.4% 265μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	90% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	71% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	102% 1.32mg	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	59% 235μg	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	121% 109mg	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	23.5% 3.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	103% 124μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	5.2% 52mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	154% 1.4mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	91% 382mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	294% 6.76mg	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	105% 735mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	168% 5706mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	3.92% 59mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	53.5% 5.9mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	75.3% 2786g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Cooked Frozen Summer Squash, Zucchini, Includes Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Cooked Frozen Summer Squash, Zucchini, Includes Skin?

Lets compare vitamin content per 500 calories of Sunflower Seed Butter vs Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• 500 calories of Sunflower Seed Butter have 5.3 times more Vitamin E than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 500 kcal of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 28.1 times more Vitamin B1, 8.9 times more Vitamin B2, 2.1 times more Vitamin B3, 8.2 times more Vitamin B5, 3 times more Vitamin B6 and 49.7 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Cooked Frozen Summer Squash, Zucchini, Includes Skin provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Sunflower Seed Butter no Salt as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Butter vs Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• 500 calories of Sunflower Seed Butter have 14.4 times more Selenium than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 500 kcal of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 9.6 times more Calcium, 4.2 times more Iron, 1.5 times more Magnesium, 4 times more Manganese, 1.4 times more Phosphorus, 12.2 times more Potassium, 1.5 times more Zinc and 5546 times more Water than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Cooked Frozen Summer Squash, Zucchini, Includes Skin contain similar levels of Copper 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 11.7 times more Fat, 4.8 times more Saturated Fat and 12.8 times more Omega 6 than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 500 kcal of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 24.7 times more Omega 3, 5.5 times more Carbohydrate, 5.8 times more Sugars, 8.3 times more Fiber and 2.4 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Cooked Frozen Summer Squash, Zucchini, Includes Skin offer comparable quantities of Energy per 500 calories.
• 500 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3
• 500 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin provide inadequate amounts of Omega 6