Comparing Nutrients in 300 calories Hyacinth-Young beansVS Sunflower Seeds

Weight per 300 calories

Hyacinth-Young beans

652g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 12.7 times more energy per unit of mass than Raw Hyacinth-Young beans, which is very high in comparison to other foods. Hyacinth-Young beans having low energy density.

Which food has more nutrients per 300 calories - Hyacinth-Young beans or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Hyacinth-Young beans

18%

78%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Hyacinth-Young 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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1.34%1.3g

Fat

27.3%26.4g

1.3 gvs26.4 g

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

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1.8%0.57g

Saturated Fat

7.15%2.3g

0.57 gvs2.3 g

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

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2.85%0.046g

Omega 3

1.93%0.031g

0.046 gvs0.031 g

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

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0.038%0.007g

Omega 6

69.7%12g

0.007 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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46%60g

Carbohydrate

7.9%10.3g

60 gvs10.3 g

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

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36.7%26.6g

Sugars

1.86%1.35g

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

26.6 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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56.6%21.5g

Fiber

11.6%4.4g

21.5 gvs4.4 g

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

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24.5%13.7g

Protein

19%10.7g

13.7 gvs10.7 g

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

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Vitamins

Hyacinth-Young beansvs Sunflower Seeds

31%280μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

280 μgvs1.54 μg

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

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42%0.5mg

Vitamin B1

63.4%0.76mg

Thiamine

0.5 mgvs0.76 mg

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

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46%0.6mg

Vitamin B2

14%0.18mg

Riboflavin

0.6 mgvs0.18 mg

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

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21%3.4mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

3.4 mgvs4.3 mg

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

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7.17%0.36mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.36 mgvs0.58 mg

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

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12%0.16mg

Vitamin B6

53%0.69mg

Pyridoxine

0.16 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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101%404μg

Vitamin B9

29%117μg

Folates and Folic Acid

404 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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93%84mg

Vitamin C

0.8%0.72mg

Ascorbic acid

84 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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22%3.33mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

3.33 mgvs18 mg

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

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98%118μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

118 μgvs0 μg

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

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Minerals

Hyacinth-Young beansvs Sunflower Seeds

32.6%326mg

Calcium

4%40mg

326 mgvs40 mg

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

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34%0.31mg

Copper

103%0.92mg

0.31 mgvs0.92 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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60.3%4.83mg

Iron

33.7%2.7mg

4.83 mgvs2.7 mg

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

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62%261mg

Magnesium

39.8%167mg

261 mgvs167 mg

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

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58%1.34mg

Manganese

43.6%1mg

1.34 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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45.7%320mg

Phosphorus

48.4%339mg

320 mgvs339 mg

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

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48.3%1643mg

Potassium

9.75%331mg

1643 mgvs331 mg

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

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17.8%9.8μg

Selenium

49.5%27.2μg

9.8 μgvs27.2 μg

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

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0.87%13mg

Sodium

0.31%4.62mg

13 mgvs4.62 mg

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

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22%2.4mg

Zinc

23.3%2.57mg

2.4 mgvs2.57 mg

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

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15.5%573g

Water

0.066%2.43g

573 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 Hyacinth-Young beans vs Sunflower Seeds:

Raw Hyacinth-Young beans have 182 times more Vitamin A, 3.3 times more Vitamin B2, 3.5 times more Vitamin B9, 117 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 4.4 times more Vitamin B6 and 5.4 times more Vitamin E than Raw Hyacinth-Young beans.
Both Raw Hyacinth-Young beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Hyacinth-Young beans vs Sunflower Seeds:

Raw Hyacinth-Young beans have 8.1 times more Calcium, 1.8 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 5 times more Potassium and 235.8 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3 times more Copper and 2.8 times more Selenium than Raw Hyacinth-Young beans.
Both Raw Hyacinth-Young beans and Dried Sunflower Seed Kernels have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Hyacinth-Young beans have 5.8 times more Carbohydrate, 19.8 times more Sugars, 4.9 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 20.3 times more Fat, 4 times more Saturated Fat and 1815.6 times more Omega 6 than Raw Hyacinth-Young beans.
Both Raw Hyacinth-Young beans and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Raw Hyacinth-Young beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Hyacinth-Young beansVS Boiled Hyacinth-Young beansSunflower SeedsVS Boiled Hyacinth-Young beansHyacinth-Young beansVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Hyacinth-Young beansVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Hyacinth-Young beans or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: