Comparing Nutrients in 300 calories Red Kidney BeansVS Sunflower Seeds

Weight per 300 calories

Red Kidney Beans

89g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Raw Red Kidney Beans, which is very high in comparison to other foods. Red Kidney Beans having high energy density.

Which food has more nutrients per 300 calories - Red Kidney Beans or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Red Kidney Beans

26%

71%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Red Kidney Beansvs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.97%0.94g

Fat

27.3%26.4g

0.94 gvs26.4 g

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

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0.43%0.14g

Saturated Fat

7.15%2.3g

0.14 gvs2.3 g

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

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20%0.32g

Omega 3

1.93%0.031g

0.32 gvs0.031 g

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

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1.2%0.2g

Omega 6

69.7%12g

0.2 gvs12 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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42%54.6g

Carbohydrate

7.9%10.3g

54.6 gvs10.3 g

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

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2.58%1.87g

Sugars

1.86%1.35g

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

1.87 gvs1.35 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

%1.3g

NA gvs1.3 g

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

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35.6%13.5g

Fiber

11.6%4.4g

13.5 gvs4.4 g

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

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36%20g

Protein

19%10.7g

20 gvs10.7 g

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

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Vitamins

Red Kidney Beansvs Sunflower Seeds

0%0μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

0 μgvs1.54 μg

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

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45%0.54mg

Vitamin B1

63.4%0.76mg

Thiamine

0.54 mgvs0.76 mg

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

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14.7%0.19mg

Vitamin B2

14%0.18mg

Riboflavin

0.19 mgvs0.18 mg

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

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11.7%1.88mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

1.88 mgvs4.3 mg

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

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14%0.69mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.69 mgvs0.58 mg

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

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27%0.35mg

Vitamin B6

53%0.69mg

Pyridoxine

0.35 mgvs0.69 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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87.7%351μg

Vitamin B9

29%117μg

Folates and Folic Acid

351 μgvs117 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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4.45%4mg

Vitamin C

0.8%0.72mg

Ascorbic acid

4 mgvs0.72 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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1.25%0.19mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.19 mgvs18 mg

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

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4.15%5μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

5 μgvs0 μg

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

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Minerals

Red Kidney Beansvs Sunflower Seeds

7.4%74mg

Calcium

4%40mg

74 mgvs40 mg

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

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69%0.62mg

Copper

103%0.92mg

0.62 mgvs0.92 mg

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

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0.049%1.96μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

1.96 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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74.4%5.96mg

Iron

33.7%2.7mg

5.96 mgvs2.7 mg

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

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29.2%123mg

Magnesium

39.8%167mg

123 mgvs167 mg

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

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43%0.99mg

Manganese

43.6%1mg

0.99 mgvs1 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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51.6%361mg

Phosphorus

48.4%339mg

361 mgvs339 mg

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

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35.6%1210mg

Potassium

9.75%331mg

1210 mgvs331 mg

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

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5.18%2.85μg

Selenium

49.5%27.2μg

2.85 μgvs27.2 μg

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

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0.71%10.7mg

Sodium

0.31%4.62mg

10.7 mgvs4.62 mg

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

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22.6%2.5mg

Zinc

23.3%2.57mg

2.5 mgvs2.57 mg

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

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0.28%10.5g

Water

0.066%2.43g

10.5 gvs2.43 g

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

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Lets compare vitamin content per 300 calories of Red Kidney Beans vs Sunflower Seeds:

Raw Red Kidney Beans have 3 times more Vitamin B9, 5.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B1, 2.3 times more Vitamin B3, 2 times more Vitamin B6 and 96.6 times more Vitamin E than Raw Red Kidney Beans.
Both Raw Red Kidney Beans and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
Both Raw Red Kidney Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Red Kidney Beans vs Sunflower Seeds:

Raw Red Kidney Beans have 1.8 times more Calcium, 2.2 times more Iron and 3.7 times more Potassium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.5 times more Copper, 1.4 times more Magnesium and 9.6 times more Selenium than Raw Red Kidney Beans.
Both Raw Red Kidney Beans and Dried Sunflower Seed Kernels have similar amounts of Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Red Kidney Beans have 10.3 times more Omega 3, 5.3 times more Carbohydrate, 3.1 times more Fiber and 1.9 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 28 times more Fat, 16.7 times more Saturated Fat and 58.3 times more Omega 6 than Raw Red Kidney Beans.
Both Raw Red Kidney Beans and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Raw Red Kidney Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Red Kidney BeansVS Boiled Red Kidney BeansSunflower SeedsVS Boiled Red Kidney BeansRed Kidney BeansVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Red Kidney BeansVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Red Kidney Beans or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: