Comparing Nutrients in 100 calories Canned Refried Beans, fat-freeVS Roasted Sunflower Seeds

Weight per 100 calories

Canned Refried Beans, fat-free

127g

Roasted Sunflower Seeds

17g

Dry Roasted Sunflower Seed Kernels no Salt have 7.4 times more energy per unit of mass than Canned Refried Beans, fat-free, which is very high in comparison to other foods. Canned Refried Beans, fat-free having average energy density.

Which food has more nutrients per 100 calories - Canned Refried Beans, fat-free or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Canned Refried Beans, fat-free

27%

68%

Roasted Sunflower Seeds

12%

72%

16%

100 kcal ▼

Macro Nutrients

Canned Refried Beans, fat-freevs 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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0.59%0.57g

Fat

8.82%8.56g

0.57 gvs8.56 g

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

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0.37%0.12g

Saturated Fat

2.8%0.9g

0.12 gvs0.9 g

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

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12%0.19g

Omega 3

0.74%0.012g

0.19 gvs0.012 g

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

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1%0.17g

Omega 6

33%5.63g

0.17 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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13%17g

Carbohydrate

3.2%4.14g

17 gvs4.14 g

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

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1.07%0.77g

Sugars

0.65%0.47g

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

0.77 gvs0.47 g

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

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0%0g

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]

0 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%0.77g

Sucrose

0.77 gvsNA g

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

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15.7%5.95g

Fiber

5%1.9g

5.95 gvs1.9 g

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

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12%6.76g

Protein

5.93%3.32g

6.76 gvs3.32 g

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

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Vitamins

Canned Refried Beans, fat-freevs Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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3.16%0.038mg

Vitamin B1

1.5%0.018mg

Thiamine

0.038 mgvs0.018 mg

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

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1.46%0.019mg

Vitamin B2

3.25%0.042mg

Riboflavin

0.019 mgvs0.042 mg

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

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2.86%0.46mg

Vitamin B3

7.56%1.2mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs1.2 mg

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

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4.94%0.25mg

Vitamin B5

24%1.2mg

Pantothenic acid

0.25 mgvs1.2 mg

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

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11%0.14mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0.14 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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18%72μg

Vitamin B9

10%40.7μg

Folates and Folic Acid

72 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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1.27%1.14mg

Vitamin C

0.27%0.24mg

Ascorbic acid

1.14 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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0.34%0.051mg

Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

0.051 mgvs4.5 mg

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

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2.1%2.53μg

Vitamin K

0.39%0.46μg

Phytomenadione or phylloquinone

2.53 μgvs0.46 μg

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

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Minerals

Canned Refried Beans, fat-freevs Roasted Sunflower Seeds

4.3%43mg

Calcium

1.2%12mg

43 mgvs12 mg

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

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23%0.21mg

Copper

35%0.31mg

0.21 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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25.6%2.05mg

Iron

8.16%0.65mg

2.05 mgvs0.65 mg

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

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11.5%48mg

Magnesium

5.28%22mg

48 mgvs22 mg

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

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18%0.41mg

Manganese

15.8%0.36mg

0.41 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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20%141mg

Phosphorus

28.4%198mg

141 mgvs198 mg

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

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13%435mg

Potassium

4.3%146mg

435 mgvs146 mg

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

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13%7.2μg

Selenium

24.8%13.6μg

7.2 μgvs13.6 μg

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

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29.5%443mg

Sodium

0.034%0.52mg

443 mgvs0.52 mg

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

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7.48%0.82mg

Zinc

8.26%0.91mg

0.82 mgvs0.91 mg

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

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2.7%100g

Water

0.006%0.21g

100 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 Canned Refried Beans, fat-free vs Roasted Sunflower Seeds:

Canned Refried Beans, fat-free have 2.1 times more Vitamin B1, 1.8 times more Vitamin B9, 4.7 times more Vitamin C and 5.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B2, 2.6 times more Vitamin B3, 4.9 times more Vitamin B5 and 88.6 times more Vitamin E than Canned Refried Beans, fat-free.
Both Canned Refried Beans, fat-free and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 100 kcal.
Both Canned Refried Beans, fat-free as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Refried Beans, fat-free vs Roasted Sunflower Seeds:

Canned Refried Beans, fat-free have 3.6 times more Calcium, 3.1 times more Iron, 2.2 times more Magnesium, 3 times more Potassium, 859.5 times more Sodium and 483.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Copper, 1.4 times more Phosphorus and 1.9 times more Selenium than Canned Refried Beans, fat-free.
Both Canned Refried Beans, fat-free 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:

Canned Refried Beans, fat-free have 16.3 times more Omega 3, 4.1 times more Carbohydrate, 1.6 times more Sugars, 3.1 times more Fiber and 2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 15 times more Fat, 7.6 times more Saturated Fat and 33.2 times more Omega 6 than Canned Refried Beans, fat-free.
Both Canned Refried Beans, fat-free and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
Both Canned Refried Beans, fat-free 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:

Canned Refried Beans, fat-freeVS Cooked TempehRoasted Sunflower SeedsVS Cooked TempehCanned Refried Beans, fat-freeVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Canned Refried Beans, fat-freeVS Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Refried Beans, fat-free or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: