Comparing Nutrients in 500 calories Canned BeansVS Sunflower Seeds

Weight per 500 calories

Canned Beans

532g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels 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 500 calories - Canned Beans or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Canned Beans

18%

79%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Canned Beansvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.03%1.97g

Fat

45.4%44g

1.97 gvs44 g

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

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1.2%0.38g

Saturated Fat

12%3.8g

0.38 gvs3.8 g

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

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5%0.08g

Omega 3

3.2%0.051g

0.08 gvs0.051 g

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

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1.72%0.29g

Omega 6

116%19.7g

0.29 gvs19.7 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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86.5%112g

Carbohydrate

13%17g

112 gvs17 g

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

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58.4%42.3g

Sugars

3.1%2.24g

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

42.3 gvs2.24 g

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

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11.4%8.3g

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]

8.3 gvsNA g

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

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%8.46g

Glucose

8.46 gvsNA g

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

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%25.5g

Sucrose

%2.14g

25.5 gvs2.14 g

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

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57.4%22g

Fiber

19.4%7.36g

22 gvs7.36 g

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

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45%25.3g

Protein

31.8%17.8g

25.3 gvs17.8 g

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

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Vitamins

Canned Beansvs Sunflower Seeds

2.96%26.6μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

26.6 μgvs2.57 μg

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

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42.6%0.51mg

Vitamin B1

106%1.27mg

Thiamine

0.51 mgvs1.27 mg

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

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16%0.21mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.21 mgvs0.3 mg

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

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14.2%2.28mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs7.14 mg

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

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23%1.15mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

1.15 mgvs0.97 mg

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

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34.4%0.45mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.45 mgvs1.15 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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16%64μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

64 μgvs194 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

1.33%1.2mg

Ascorbic acid

0 mgvs1.2 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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5.3%0.8mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.8 mgvs30 mg

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

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3.55%4.26μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

4.26 μgvs0 μg

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

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Minerals

Canned Beansvs Sunflower Seeds

18%181mg

Calcium

6.68%66.8mg

181 mgvs66.8 mg

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

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85.7%0.77mg

Copper

171%1.54mg

0.77 mgvs1.54 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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79%6.33mg

Iron

56%4.5mg

6.33 mgvs4.5 mg

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

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34%144mg

Magnesium

66.3%278mg

144 mgvs278 mg

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

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25.2%0.58mg

Manganese

72.6%1.67mg

0.58 mgvs1.67 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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56.2%394mg

Phosphorus

80.7%565mg

394 mgvs565 mg

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

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35%1191mg

Potassium

16.2%552mg

1191 mgvs552 mg

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

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48.4%26.6μg

Selenium

82.5%45.4μg

26.6 μgvs45.4 μg

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

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122%1824mg

Sodium

0.51%7.7mg

1824 mgvs7.7 mg

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

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110%12mg

Zinc

39%4.3mg

12 mgvs4.3 mg

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

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10.4%383g

Water

0.11%4.05g

383 gvs4.05 g

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

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Lets compare vitamin content per 500 calories of Canned Beans vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 3.1 times more Vitamin B3, 2.6 times more Vitamin B6, 3 times more Vitamin B9 and 37.7 times more Vitamin E than Canned Beans with Salt.
Both Canned Beans with Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 500 kcal.
Both Canned Beans with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Canned Beans vs Sunflower Seeds:

Canned Beans with Salt have 2.7 times more Calcium, 1.4 times more Iron, 2.2 times more Potassium, 236.8 times more Sodium, 2.8 times more Zinc and 94.6 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2 times more Copper, 1.9 times more Magnesium, 2.9 times more Manganese, 1.4 times more Phosphorus and 1.7 times more Selenium than Canned Beans with Salt.

Comparison of macro-nutrients per 500 calories:

Canned Beans with Salt have 6.6 times more Carbohydrate, 18.9 times more Sugars, 3 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 22.4 times more Fat, 10.1 times more Saturated Fat and 67.5 times more Omega 6 than Canned Beans with Salt.
Both Canned Beans with Salt and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Canned Beans with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned BeansVS Black BeansSunflower SeedsVS Black BeansCanned BeansVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Canned BeansVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Beans or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: