Comparing Nutrients in 300 calories Sunflower Seed ButterVS Boiled Kidney Beans

Weight per 300 calories

Sunflower Seed Butter

48.6g

Boiled Kidney Beans

236g

Sunflower Seed Butter has 4.9 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Sunflower Seed Butter or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Sunflower Seed Butter

10%

75%

15%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Sunflower Seed Buttervs Boiled Kidney Beans

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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27.7%27g

Fat

1.2%1.2g

27 gvs1.2 g

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

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7.1%2.27g

Saturated Fat

0.54%0.17g

2.27 gvs0.17 g

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

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1.5%0.024g

Omega 3

25%0.4g

0.024 gvs0.4 g

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

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28%4.73g

Omega 6

1.5%0.26g

4.73 gvs0.26 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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8.72%11.3g

Carbohydrate

41.4%54g

11.3 gvs54 g

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

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7.07%5.12g

Sugars

1.04%0.76g

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

5.12 gvs0.76 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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%5.1g

Sucrose

5.1 gvsNA g

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

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7.3%2.77g

Fiber

39.8%15g

2.77 gvs15 g

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

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15%8.4g

Protein

36.6%20.5g

8.4 gvs20.5 g

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

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Vitamins

Sunflower Seed Buttervs Boiled Kidney Beans

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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2.15%0.026mg

Vitamin B1

31.5%0.38mg

Thiamine

0.026 mgvs0.38 mg

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

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6.1%0.079mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.079 mgvs0.14 mg

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

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20.5%3.3mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

3.3 mgvs1.37 mg

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

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11.4%0.57mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.57 mgvs0.52 mg

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

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20.6%0.27mg

Vitamin B6

22%0.28mg

Pyridoxine

0.27 mgvs0.28 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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29%115μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

115 μgvs307 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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1.46%1.3mg

Vitamin C

3.15%2.83mg

Ascorbic acid

1.3 mgvs2.83 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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74%11mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

11 mgvs0.071 mg

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

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Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

NA μgvs20 μg

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

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Minerals

Sunflower Seed Buttervs Boiled Kidney Beans

3.1%31mg

Calcium

8.27%82.7mg

31 mgvs82.7 mg

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

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86.3%0.78mg

Copper

56.7%0.51mg

0.78 mgvs0.51 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%2mg

Iron

65.6%5.24mg

2 mgvs5.24 mg

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

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36%151mg

Magnesium

23.6%99mg

151 mgvs99 mg

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

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44%1mg

Manganese

44%1mg

1 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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46.3%324mg

Phosphorus

46.6%326mg

324 mgvs326 mg

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

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8.24%280mg

Potassium

28%957mg

280 mgvs957 mg

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

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92%50.8μg

Selenium

4.72%2.6μg

50.8 μgvs2.6 μg

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

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0.097%1.46mg

Sodium

0.16%2.36mg

1.46 mgvs2.36 mg

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

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21.6%2.38mg

Zinc

21.5%2.36mg

2.38 mgvs2.36 mg

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

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0.008%0.3g

Water

4.27%158g

0.3 gvs158 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 Sunflower Seed Butter vs Boiled Kidney Beans:

Sunflower Seed Butter no Salt has 2.4 times more Vitamin B3 and 157.1 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 14.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.7 times more Vitamin B9 and 2.2 times more Vitamin C than Sunflower Seed Butter no Salt.
Both Sunflower Seed Butter no Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
Both Sunflower Seed Butter no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seed Butter vs Boiled Kidney Beans:

Sunflower Seed Butter no Salt has 1.5 times more Copper, 1.5 times more Magnesium and 19.5 times more Selenium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.7 times more Calcium, 2.6 times more Iron, 3.4 times more Potassium and 524.5 times more Water than Sunflower Seed Butter no Salt.
Both Sunflower Seed Butter no Salt and Boiled All Types Kidney Beans have similar amounts of Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Sunflower Seed Butter no Salt has 22.7 times more Fat, 13.2 times more Saturated Fat, 18.6 times more Omega 6 and 6.8 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 16.5 times more Omega 3, 4.7 times more Carbohydrate, 5.5 times more Fiber and 2.4 times more Protein than Sunflower Seed Butter no Salt.
Both Sunflower Seed Butter no Salt and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Sunflower Seed Butter no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower Seed ButterVS Sunflower Seed FlourBoiled Kidney BeansVS Sunflower Seed FlourSunflower Seed ButterVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Sunflower Seed ButterVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seed Butter or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: