Comparing Nutrients in 100 calories Canned Pinto Beans with LiquidsVS Sunflower Seeds

Weight per 100 calories

Canned Pinto Beans with Liquids

122g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 7.1 times more energy per unit of mass than Canned Pinto Beans Solids and Liquids, which is very high in comparison to other foods. Canned Pinto Beans with Liquids having average energy density.

Which food has more nutrients per 100 calories - Canned Pinto Beans with Liquids or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Canned Pinto Beans with Liquids

22%

72%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Canned Pinto Beans with Liquidsvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Legumes rich in Energy

0.7%0.68g

Fat

9.1%8.8g

0.68 gvs8.8 g

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

Find Legumes rich in Fat

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 .

Find Legumes rich in Saturated Fat

9%0.14g

Omega 3

0.64%0.01g

0.14 gvs0.01 g

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

Find Legumes rich in Omega 3

0.62%0.1g

Omega 6

23.2%3.95g

0.1 gvs3.95 g

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

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Legumes rich in Cholesterol

14.2%18.5g

Carbohydrate

2.63%3.42g

18.5 gvs3.42 g

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

Find Legumes rich in Carbohydrate

1.7%1.24g

Sugars

0.62%0.45g

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

1.24 gvs0.45 g

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

Find Legumes rich in Sugars

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 .

Find Legumes rich in Fructose

Glucose

NA gvsNA g

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

Find Legumes rich in Glucose

Sucrose

%0.43g

NA gvs0.43 g

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

Find Legumes rich in Sucrose

14.8%5.6g

Fiber

3.88%1.47g

5.6 gvs1.47 g

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

Find Legumes rich in Fiber

10%5.6g

Protein

6.35%3.56g

5.6 gvs3.56 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Canned Pinto Beans with Liquidsvs Sunflower Seeds

0%0μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

0 μgvs0.51 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

5.3%0.063mg

Vitamin B1

21%0.25mg

Thiamine

0.063 mgvs0.25 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

1.5%0.02mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.02 mgvs0.061 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

2.04%0.33mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.33 mgvs1.43 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.3%0.17mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.17 mgvs0.19 mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

6.94%0.09mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.09 mgvs0.23 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Legumes rich in Vitamin B7

7.3%29.3μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

29.3 μgvs39 μg

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

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

0.95%0.85mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0.85 mgvs0.24 mg

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

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

4.47%0.67mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.67 mgvs6.02 mg

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

Find Legumes rich in Vitamin E

2.13%2.56μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.56 μgvs0 μg

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

Find Legumes rich in Vitamin K

Minerals

Canned Pinto Beans with Liquidsvs Sunflower Seeds

5.73%57.3mg

Calcium

1.34%13.4mg

57.3 mgvs13.4 mg

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

Find Legumes rich in Calcium

22%0.2mg

Copper

34.2%0.31mg

0.2 mgvs0.31 mg

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

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

22.4%1.8mg

Iron

11.2%0.9mg

1.8 mgvs0.9 mg

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

Find Legumes rich in Iron

9.6%40.2mg

Magnesium

13.3%55.7mg

40.2 mgvs55.7 mg

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

Find Legumes rich in Magnesium

17%0.39mg

Manganese

14.5%0.33mg

0.39 mgvs0.33 mg

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

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

16%112mg

Phosphorus

16%113mg

112 mgvs113 mg

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

Find Legumes rich in Phosphorus

9.9%337mg

Potassium

3.25%110mg

337 mgvs110 mg

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

Find Legumes rich in Potassium

Selenium

16.5%9.08μg

NA μgvs9.08 μg

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

Find Legumes rich in Selenium

21.8%327mg

Sodium

0.1%1.54mg

327 mgvs1.54 mg

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

Find Legumes rich in Sodium

6.2%0.68mg

Zinc

7.8%0.86mg

0.68 mgvs0.86 mg

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

Find Legumes rich in Zinc

2.58%95g

Water

0.022%0.81g

95 gvs0.81 g

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

Find Legumes rich in Water

Lets compare vitamin content per 100 calories of Canned Pinto Beans with Liquids vs Sunflower Seeds:

Canned Pinto Beans Solids and Liquids have more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4 times more Vitamin B1, 3.1 times more Vitamin B2, 4.4 times more Vitamin B3, 2.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 9 times more Vitamin E than Canned Pinto Beans Solids and Liquids.
Both Canned Pinto Beans Solids and Liquids and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 100 kcal.
Both Canned Pinto Beans Solids and Liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Pinto Beans with Liquids vs Sunflower Seeds:

Canned Pinto Beans Solids and Liquids have 4.3 times more Calcium, 2 times more Iron, 3 times more Potassium, 212.1 times more Sodium and 117.7 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.6 times more Copper, 1.4 times more Magnesium and 1.3 times more Zinc than Canned Pinto Beans Solids and Liquids.
Both Canned Pinto Beans Solids and Liquids and Dried Sunflower Seed Kernels have similar amounts of Manganese and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Pinto Beans Solids and Liquids have 14 times more Omega 3, 5.4 times more Carbohydrate, 2.8 times more Sugars, 3.8 times more Fiber and 1.6 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 12.9 times more Fat, 5.1 times more Saturated Fat and 37.6 times more Omega 6 than Canned Pinto Beans Solids and Liquids.
Both Canned Pinto Beans Solids and Liquids and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Canned Pinto Beans Solids and Liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Pinto Beans with LiquidsVS Small White BeansSunflower SeedsVS Small White BeansCanned Pinto Beans with LiquidsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Canned Pinto Beans with LiquidsVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Pinto Beans with Liquids or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: