Comparing Nutrients in 500 calories Sunflower Seed Butter VS Spanish Tomato Sauce

Weight per 500 calories

• Sunflower Seed Butter: 81g
• Spanish Tomato Sauce: 1515g

Sunflower Seed Butter has 18.7 times more energy per 100g than Spanish Tomato Sauce. It has very high energy density when compared to other foods. Canned Spanish Tomato Sauce having low energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Spanish Tomato Sauce?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Spanish Tomato Sauce	16%	7%	77%

Macro Nutrients

	Sunflower Seed Butter	Spanish Tomato Sauce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	9.2% 1.56g	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	84.4% 110g	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	56% 21.2g	38g per day for Men 19-50 years
Protein	25% 14g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Spanish Tomato Sauce	Recommended Dietary Allowance
Vitamin A	NA	82.5% 742μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	85% 4.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	206% 2.7mg	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	53% 212μg	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	145% 130mg	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	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	5.2% 52mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	269% 2.42mg	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	659% 52.7mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	68.5% 288mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	142% 3.27mg	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	104% 727mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	164% 5591mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	477% 7152mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	47% 5.15mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	36.5% 1350g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Spanish Tomato Sauce Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Spanish Tomato Sauce?

Lets compare vitamin content per 500 calories of Sunflower Seed Butter vs Spanish Tomato Sauce:

• 500 kcal of Canned Spanish Tomato Sauce contain 26.1 times more Vitamin B1, 7.1 times more Vitamin B2, 3.6 times more Vitamin B3, 4.5 times more Vitamin B5, 6 times more Vitamin B6 and 59.6 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Spanish Tomato Sauce 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 Canned Spanish Tomato Sauce have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Butter vs Spanish Tomato Sauce:

• 500 calories of Sunflower Seed Butter have 9.3 times more Selenium than Spanish Tomato Sauce.
• While 500 kcal of Canned Spanish Tomato Sauce contain 5 times more Calcium, 1.9 times more Copper, 15.8 times more Iron, 1.9 times more Manganese, 1.3 times more Phosphorus, 12 times more Potassium, 2941.7 times more Sodium, 1.3 times more Zinc and 2686.3 times more Water than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Spanish Tomato Sauce 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 10.9 times more Fat, 6.6 times more Saturated Fat and 5.1 times more Omega 6 than Spanish Tomato Sauce.
• While 500 kcal of Canned Spanish Tomato Sauce contain 5.8 times more Carbohydrate, 4.6 times more Fiber and 1.6 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Spanish Tomato Sauce offer comparable quantities of Energy per 500 calories.
• 500 calories of Spanish Tomato Sauce provide inadequate amounts of Omega 6
• Both Sunflower Seed Butter no Salt as well as Canned Spanish Tomato Sauce provide inadequate amounts of Omega 3 in 500 calories.