Comparing Nutrients in 300 calories Oil Roasted Sunflower SeedsVS Canned Kidney Beans

Weight per 300 calories

Oil Roasted Sunflower Seeds

50.7g

Canned Kidney Beans

357g

Oil Roasted Sunflower Seeds have 7 times more energy per 100g than Canned Kidney Beans. It has very high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds

13%

73%

14%

Canned Kidney Beans

25%

69%

300 kcal ▼

Macro Nutrients

Oil Roasted Sunflower Seedsvs Canned 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%26g

Fat

2.2%2.14g

26 gvs2.14 g

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

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11%3.6g

Saturated Fat

1.57%0.5g

3.6 gvs0.5 g

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

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2.57%0.041g

Omega 3

18.3%0.29g

0.041 gvs0.29 g

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

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102%17.3g

Omega 6

2.23%0.38g

17.3 gvs0.38 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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8.92%11.6g

Carbohydrate

40%51.8g

11.6 gvs51.8 g

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

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2.17%1.58g

Sugars

9.1%6.6g

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

1.58 gvs6.6 g

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

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0%0g

Fructose

0%0g

≤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 gvs0 g

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

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%0.38g

Glucose

%0g

0.38 gvs0 g

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

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%1.2g

Sucrose

%6.6g

1.2 gvs6.6 g

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

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14%5.37g

Fiber

40.4%15.4g

5.37 gvs15.4 g

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

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18%10g

Protein

33.3%18.6g

10 gvs18.6 g

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

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Vitamins

Oil Roasted Sunflower Seedsvs Canned Kidney Beans

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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13.5%0.16mg

Vitamin B1

34.5%0.41mg

Thiamine

0.16 mgvs0.41 mg

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

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11%0.14mg

Vitamin B2

14%0.18mg

Riboflavin

0.14 mgvs0.18 mg

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

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13%2.1mg

Vitamin B3

9.17%1.47mg

Niacin, nicotinic acid, niacinamide

2.1 mgvs1.47 mg

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

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70.3%3.5mg

Vitamin B5

9.86%0.49mg

Pantothenic acid

3.5 mgvs0.49 mg

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

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31%0.4mg

Vitamin B6

20.3%0.26mg

Pyridoxine

0.4 mgvs0.26 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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29.6%119μg

Vitamin B9

32%129μg

Folates and Folic Acid

119 μgvs129 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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0.62%0.56mg

Vitamin C

4.76%4.3mg

Ascorbic acid

0.56 mgvs4.3 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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123%18.4mg

Vitamin E

0.48%0.071mg

Tocopherols and Tocotrienols

18.4 mgvs0.071 mg

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

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1.3%1.57μg

Vitamin K

12.2%14.6μg

Phytomenadione or phylloquinone

1.57 μgvs14.6 μg

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

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Minerals

Oil Roasted Sunflower Seedsvs Canned Kidney Beans

4.4%44mg

Calcium

12%121mg

44 mgvs121 mg

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

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102%0.91mg

Copper

53.6%0.48mg

0.91 mgvs0.48 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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27%2.17mg

Iron

52.2%4.18mg

2.17 mgvs4.18 mg

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

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15.3%64.4mg

Magnesium

23%96mg

64.4 mgvs96 mg

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

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46%1.05mg

Manganese

26%0.6mg

1.05 mgvs0.6 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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82.5%577mg

Phosphorus

46%321mg

577 mgvs321 mg

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

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7.2%245mg

Potassium

25%846mg

245 mgvs846 mg

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

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72%39.6μg

Selenium

5.84%3.2μg

39.6 μgvs3.2 μg

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

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0.1%1.52mg

Sodium

70.5%1057mg

1.52 mgvs1057 mg

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

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24%2.64mg

Zinc

15%1.64mg

2.64 mgvs1.64 mg

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

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0.021%0.78g

Water

7.53%279g

0.78 gvs279 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 Oil Roasted Sunflower Seeds vs Canned Kidney Beans:

Oil Roasted Sunflower Seed Kernels have 1.4 times more Vitamin B3, 7.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 257.7 times more Vitamin E than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 7.7 times more Vitamin C and 9.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 300 kcal.
Both Oil Roasted Sunflower Seed Kernels as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Canned Kidney Beans:

Oil Roasted Sunflower Seed Kernels have 1.9 times more Copper, 1.8 times more Manganese, 1.8 times more Phosphorus, 12.3 times more Selenium and 1.6 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.8 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium, 3.5 times more Potassium, 695.4 times more Sodium and 357.1 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

Oil Roasted Sunflower Seed Kernels have 12.1 times more Fat, 7.1 times more Saturated Fat and 45.8 times more Omega 6 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 7.1 times more Omega 3, 4.5 times more Carbohydrate, 4.2 times more Sugars, 2.9 times more Fiber and 1.8 times more Protein than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Oil Roasted Sunflower Seed Kernels as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Oil Roasted Sunflower SeedsVS Toasted Sunflower SeedsCanned Kidney BeansVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Oil Roasted Sunflower SeedsVS Canned Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: