Comparing Nutrients in 100 calories Boiled Hyacinth-Young beansVS Roasted Sunflower Seeds

Weight per 100 calories

Boiled Hyacinth-Young beans

200g

Roasted Sunflower Seeds

17g

Dry Roasted Sunflower Seed Kernels no Salt have 11.6 times more energy per unit of mass than Boiled and Drained Hyacinth-Young beans, which is very high in comparison to other foods. Boiled Hyacinth-Young beans having low energy density.

Which food has more nutrients per 100 calories - Boiled Hyacinth-Young beans or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Boiled Hyacinth-Young beans

23%

72%

Roasted Sunflower Seeds

12%

72%

16%

100 kcal ▼

Macro Nutrients

Boiled Hyacinth-Young beansvs Roasted 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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0.56%0.54g

Fat

8.82%8.56g

0.54 gvs8.56 g

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

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0.74%0.24g

Saturated Fat

2.8%0.9g

0.24 gvs0.9 g

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

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1.13%0.018g

Omega 3

0.74%0.012g

0.018 gvs0.012 g

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

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0.024%0.004g

Omega 6

33%5.63g

0.004 gvs5.63 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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14%18.4g

Carbohydrate

3.2%4.14g

18.4 gvs4.14 g

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

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Sugars

0.65%0.47g

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

NA gvs0.47 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

NA gvsNA g

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

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Fiber

5%1.9g

NA gvs1.9 g

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

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10.5%5.9g

Protein

5.93%3.32g

5.9 gvs3.32 g

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

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Vitamins

Boiled Hyacinth-Young beansvs Roasted Sunflower Seeds

1.56%14μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

14 μgvs0 μg

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

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9.33%0.11mg

Vitamin B1

1.5%0.018mg

Thiamine

0.11 mgvs0.018 mg

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

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13.5%0.18mg

Vitamin B2

3.25%0.042mg

Riboflavin

0.18 mgvs0.042 mg

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

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6%0.96mg

Vitamin B3

7.56%1.2mg

Niacin, nicotinic acid, niacinamide

0.96 mgvs1.2 mg

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

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2.12%0.11mg

Vitamin B5

24%1.2mg

Pantothenic acid

0.11 mgvs1.2 mg

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

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3.54%0.046mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0.046 mgvs0.14 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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23.5%94μg

Vitamin B9

10%40.7μg

Folates and Folic Acid

94 μgvs40.7 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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11.3%10mg

Vitamin C

0.27%0.24mg

Ascorbic acid

10 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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Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

NA mgvs4.5 mg

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

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Vitamin K

0.39%0.46μg

Phytomenadione or phylloquinone

NA μgvs0.46 μg

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

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Minerals

Boiled Hyacinth-Young beansvs Roasted Sunflower Seeds

8.2%82mg

Calcium

1.2%12mg

82 mgvs12 mg

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

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10.7%0.096mg

Copper

35%0.31mg

0.096 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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19%1.52mg

Iron

8.16%0.65mg

1.52 mgvs0.65 mg

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

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20%84mg

Magnesium

5.28%22mg

84 mgvs22 mg

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

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18.3%0.42mg

Manganese

15.8%0.36mg

0.42 mgvs0.36 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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14%98mg

Phosphorus

28.4%198mg

98 mgvs198 mg

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

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15.4%524mg

Potassium

4.3%146mg

524 mgvs146 mg

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

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5.8%3.2μg

Selenium

24.8%13.6μg

3.2 μgvs13.6 μg

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

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0.27%4mg

Sodium

0.034%0.52mg

4 mgvs0.52 mg

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

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6.9%0.76mg

Zinc

8.26%0.91mg

0.76 mgvs0.91 mg

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

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4.7%174g

Water

0.006%0.21g

174 gvs0.21 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 Boiled Hyacinth-Young beans vs Roasted Sunflower Seeds:

Boiled and Drained Hyacinth-Young beans have more Vitamin A, 6.1 times more Vitamin B1, 4.2 times more Vitamin B2, 2.3 times more Vitamin B9 and 42.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B3, 11.4 times more Vitamin B5 and 3 times more Vitamin B6 than Boiled and Drained Hyacinth-Young beans.
Both Boiled and Drained Hyacinth-Young beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Hyacinth-Young beans vs Roasted Sunflower Seeds:

Boiled and Drained Hyacinth-Young beans have 6.8 times more Calcium, 2.3 times more Iron, 3.8 times more Magnesium, 3.6 times more Potassium and 842.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Copper, 2 times more Phosphorus and 4.3 times more Selenium than Boiled and Drained Hyacinth-Young beans.
Both Boiled and Drained Hyacinth-Young beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Hyacinth-Young beans have 1.5 times more Omega 3, 4.4 times more Carbohydrate and 1.8 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 15.8 times more Fat, 3.8 times more Saturated Fat and 1408.2 times more Omega 6 than Boiled and Drained Hyacinth-Young beans.
Both Boiled and Drained Hyacinth-Young beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
Both Boiled and Drained Hyacinth-Young beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Hyacinth-Young beansVS Jerusalem-artichokesRoasted Sunflower SeedsVS Jerusalem-artichokesBoiled Hyacinth-Young beansVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Boiled Hyacinth-Young beansVS Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Hyacinth-Young beans or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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