Comparing Nutrients in 300 calories Canned BeansVS Roasted Sunflower Seeds

Weight per 300 calories

Canned Beans

319g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 6.2 times more energy per unit of mass than Canned Beans with Salt, which is very high in comparison to other foods. Canned Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Beans or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Canned Beans

18%

79%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Canned Beansvs Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.2g

Fat

26.5%25.7g

1.2 gvs25.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.71%0.23g

Saturated Fat

8.4%2.7g

0.23 gvs2.7 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3%0.048g

Omega 3

2.22%0.036g

0.048 gvs0.036 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.03%0.18g

Omega 6

99%17g

0.18 gvs17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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52%67.5g

Carbohydrate

9.54%12.4g

67.5 gvs12.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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35%25.4g

Sugars

1.94%1.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

25.4 gvs1.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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6.87%4.98g

Fructose

≤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]

4.98 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%5.07g

Glucose

5.07 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%15.3g

Sucrose

15.3 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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34.4%13g

Fiber

15%5.72g

13 gvs5.72 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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27%15g

Protein

17.8%9.96g

15 gvs9.96 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Beansvs Roasted Sunflower Seeds

1.77%16μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

16 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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25.5%0.31mg

Vitamin B1

4.55%0.055mg

Thiamine

0.31 mgvs0.055 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.57%0.12mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.12 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.54%1.37mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs3.63 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13.8%0.69mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

0.69 mgvs3.63 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20.6%0.27mg

Vitamin B6

32%0.41mg

Pyridoxine

0.27 mgvs0.41 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.57%38.3μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

38.3 μgvs122 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0 mgvs0.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.2%0.48mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

0.48 mgvs13.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.13%2.55μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

2.55 μgvs1.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Beansvs Roasted Sunflower Seeds

11%109mg

Calcium

3.6%36mg

109 mgvs36 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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51.4%0.46mg

Copper

105%0.94mg

0.46 mgvs0.94 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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47.5%3.8mg

Iron

24.5%1.96mg

3.8 mgvs1.96 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20.5%86mg

Magnesium

16%66.5mg

86 mgvs66.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15%0.35mg

Manganese

47.3%1.1mg

0.35 mgvs1.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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33.7%236mg

Phosphorus

85%595mg

236 mgvs595 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21%715mg

Potassium

13%438mg

715 mgvs438 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29%16μg

Selenium

74.3%41μg

16 μgvs41 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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73%1095mg

Sodium

0.1%1.55mg

1095 mgvs1.55 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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66%7.28mg

Zinc

24.8%2.73mg

7.28 mgvs2.73 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.2%230g

Water

0.017%0.62g

230 gvs0.62 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Canned Beans vs Roasted Sunflower Seeds:

Canned Beans with Salt have 5.6 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B3, 5.3 times more Vitamin B5, 1.5 times more Vitamin B6, 3.2 times more Vitamin B9 and 28.1 times more Vitamin E than Canned Beans with Salt.
Both Canned Beans with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 300 kcal.
Both Canned Beans with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Canned Beans vs Roasted Sunflower Seeds:

Canned Beans with Salt have 3 times more Calcium, 1.9 times more Iron, 1.3 times more Magnesium, 1.6 times more Potassium, 707.9 times more Sodium, 2.7 times more Zinc and 371.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 3.1 times more Manganese, 2.5 times more Phosphorus and 2.6 times more Selenium than Canned Beans with Salt.

Comparison of macro-nutrients per 300 calories:

Canned Beans with Salt have 5.4 times more Carbohydrate, 18.1 times more Sugars, 2.3 times more Fiber and 1.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 21.7 times more Fat, 11.9 times more Saturated Fat and 96.3 times more Omega 6 than Canned Beans with Salt.
Both Canned Beans with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
Both Canned Beans with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned BeansVS Black BeansRoasted Sunflower SeedsVS Black BeansCanned BeansVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Canned BeansVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Beans or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: