Comparing Nutrients in 100 calories Cooked Chili Beans, Barbecue, Ranch StyleVS Sunflower Seeds

Weight per 100 calories

Cooked Chili Beans, Barbecue, Ranch Style

103g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 6 times more energy per unit of mass than Cooked Chili Beans, Barbecue, Ranch Style, which is very high in comparison to other foods. Cooked Chili Beans, Barbecue, Ranch Style having average energy density.

Which food has more nutrients per 100 calories - Cooked Chili Beans, Barbecue, Ranch Style or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cooked Chili Beans, Barbecue, Ranch Style

21%

70%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Cooked Chili Beans, Barbecue, Ranch Stylevs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.06%1.03g

Fat

9.1%8.8g

1.03 gvs8.8 g

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

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0.47%0.15g

Saturated Fat

2.4%0.76g

0.15 gvs0.76 g

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

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22%0.35g

Omega 3

0.64%0.01g

0.35 gvs0.01 g

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

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1.3%0.22g

Omega 6

23.2%3.95g

0.22 gvs3.95 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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13.4%17.4g

Carbohydrate

2.63%3.42g

17.4 gvs3.42 g

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

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7.47%5.4g

Sugars

0.62%0.45g

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

5.4 gvs0.45 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

%0.43g

NA gvs0.43 g

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

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11.4%4.33g

Fiber

3.88%1.47g

4.33 gvs1.47 g

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

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9.2%5.15g

Protein

6.35%3.56g

5.15 gvs3.56 g

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

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Vitamins

Cooked Chili Beans, Barbecue, Ranch Stylevs Sunflower Seeds

0.11%1.03μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

1.03 μgvs0.51 μg

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

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3.44%0.041mg

Vitamin B1

21%0.25mg

Thiamine

0.041 mgvs0.25 mg

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

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12%0.15mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.15 mgvs0.061 mg

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

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2.3%0.37mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.37 mgvs1.43 mg

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

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Vitamin B5

3.87%0.19mg

Pantothenic acid

NA mgvs0.19 mg

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

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21.4%0.28mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.28 mgvs0.23 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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6.7%27μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

27 μgvs39 μg

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

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0.43%0.01μg

Vitamin B12

0%0μg

Cobalamin

0.01 μgvs0 μg

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

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1.95%1.75mg

Vitamin C

0.27%0.24mg

Ascorbic acid

1.75 mgvs0.24 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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1.44%0.22mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.22 mgvs6.02 mg

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

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0.34%0.41μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.41 μgvs0 μg

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

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Minerals

Cooked Chili Beans, Barbecue, Ranch Stylevs Sunflower Seeds

3.2%32mg

Calcium

1.34%13.4mg

32 mgvs13.4 mg

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

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29%0.26mg

Copper

34.2%0.31mg

0.26 mgvs0.31 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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24%1.9mg

Iron

11.2%0.9mg

1.9 mgvs0.9 mg

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

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11%46.4mg

Magnesium

13.3%55.7mg

46.4 mgvs55.7 mg

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

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Manganese

14.5%0.33mg

NA mgvs0.33 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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22.7%159mg

Phosphorus

16%113mg

159 mgvs113 mg

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

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13.6%464mg

Potassium

3.25%110mg

464 mgvs110 mg

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

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2.44%1.34μg

Selenium

16.5%9.08μg

1.34 μgvs9.08 μg

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

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50%747mg

Sodium

0.1%1.54mg

747 mgvs1.54 mg

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

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18.7%2.06mg

Zinc

7.8%0.86mg

2.06 mgvs0.86 mg

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

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2.1%78g

Water

0.022%0.81g

78 gvs0.81 g

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

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Lets compare vitamin content per 100 calories of Cooked Chili Beans, Barbecue, Ranch Style vs Sunflower Seeds:

Cooked Chili Beans, Barbecue, Ranch Style have 2.5 times more Vitamin B2, 1.2 times more Vitamin B6 and 7.3 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.1 times more Vitamin B1, 3.8 times more Vitamin B3, 1.5 times more Vitamin B9 and 27.8 times more Vitamin E than Cooked Chili Beans, Barbecue, Ranch Style.
Both Cooked Chili Beans, Barbecue, Ranch Style as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cooked Chili Beans, Barbecue, Ranch Style vs Sunflower Seeds:

Cooked Chili Beans, Barbecue, Ranch Style have 2.4 times more Calcium, 2.1 times more Iron, 1.4 times more Phosphorus, 4.2 times more Potassium, 485 times more Sodium, 2.4 times more Zinc and 96.1 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.8 times more Selenium than Cooked Chili Beans, Barbecue, Ranch Style.
Both Cooked Chili Beans, Barbecue, Ranch Style and Dried Sunflower Seed Kernels have similar amounts of Copper and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cooked Chili Beans, Barbecue, Ranch Style have 34 times more Omega 3, 5.1 times more Carbohydrate, 12.1 times more Sugars, 2.9 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 8.5 times more Fat, 5.1 times more Saturated Fat and 17.7 times more Omega 6 than Cooked Chili Beans, Barbecue, Ranch Style.
Both Cooked Chili Beans, Barbecue, Ranch Style and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Cooked Chili Beans, Barbecue, Ranch Style as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Chili Beans, Barbecue, Ranch StyleVS Soy VermicelliSunflower SeedsVS Soy VermicelliCooked Chili Beans, Barbecue, Ranch StyleVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Cooked Chili Beans, Barbecue, Ranch StyleVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Chili Beans, Barbecue, Ranch Style or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: