Comparing Nutrients in 300 calories Toasted Sunflower SeedsVS Boiled Kidney Beans

Weight per 300 calories

Toasted Sunflower Seeds

48.5g

Boiled Kidney Beans

236g

Toasted Sunflower Seeds have 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 - Toasted Sunflower Seeds or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Toasted Sunflower Seeds

10%

77%

13%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Toasted Sunflower Seedsvs 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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28.4%27.5g

Fat

1.2%1.2g

27.5 gvs1.2 g

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

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9%2.9g

Saturated Fat

0.54%0.17g

2.9 gvs0.17 g

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

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2.4%0.038g

Omega 3

25%0.4g

0.038 gvs0.4 g

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

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107%18g

Omega 6

1.5%0.26g

18 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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7.68%9.98g

Carbohydrate

41.4%54g

9.98 gvs54 g

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

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Sugars

1.04%0.76g

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

NA gvs0.76 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

NA gvsNA g

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

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14.7%5.57g

Fiber

39.8%15g

5.57 gvs15 g

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

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15%8.34g

Protein

36.6%20.5g

8.34 gvs20.5 g

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

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Vitamins

Toasted Sunflower Seedsvs Boiled Kidney Beans

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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13%0.16mg

Vitamin B1

31.5%0.38mg

Thiamine

0.16 mgvs0.38 mg

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

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10.6%0.14mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.14 mgvs0.14 mg

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

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12.7%2.03mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

2.03 mgvs1.37 mg

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

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68.4%3.42mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

3.42 mgvs0.52 mg

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

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30%0.39mg

Vitamin B6

22%0.28mg

Pyridoxine

0.39 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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0.75%0.68mg

Vitamin C

3.15%2.83mg

Ascorbic acid

0.68 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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Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

NA 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

Toasted Sunflower Seedsvs Boiled Kidney Beans

2.76%27.6mg

Calcium

8.27%82.7mg

27.6 mgvs82.7 mg

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

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99%0.89mg

Copper

56.7%0.51mg

0.89 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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41.3%3.3mg

Iron

65.6%5.24mg

3.3 mgvs5.24 mg

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

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15%62.5mg

Magnesium

23.6%99mg

62.5 mgvs99 mg

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

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44.5%1.02mg

Manganese

44%1mg

1.02 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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80%561mg

Phosphorus

46.6%326mg

561 mgvs326 mg

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

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7%238mg

Potassium

28%957mg

238 mgvs957 mg

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

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Selenium

4.72%2.6μg

NA μgvs2.6 μg

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

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0.097%1.45mg

Sodium

0.16%2.36mg

1.45 mgvs2.36 mg

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

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23.4%2.57mg

Zinc

21.5%2.36mg

2.57 mgvs2.36 mg

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

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0.013%0.48g

Water

4.27%158g

0.48 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 Toasted Sunflower Seeds vs Boiled Kidney Beans:

Toasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B3, 6.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.4 times more Vitamin B1, 2.7 times more Vitamin B9 and 4.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
Both Toasted Sunflower Seed Kernels no Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 300 kcal.
Both Toasted Sunflower Seed Kernels no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

Toasted Sunflower Seed Kernels no Salt have 1.7 times more Copper and 1.7 times more Phosphorus than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3 times more Calcium, 1.6 times more Iron, 1.6 times more Magnesium, 4 times more Potassium and 326.3 times more Water than Toasted Sunflower Seed Kernels no Salt.
Both Toasted Sunflower Seed Kernels no Salt and Boiled All Types Kidney Beans have similar amounts of Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Toasted Sunflower Seed Kernels no Salt have 23.3 times more Fat, 16.7 times more Saturated Fat and 71 times more Omega 6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 10.5 times more Omega 3, 5.4 times more Carbohydrate, 2.7 times more Fiber and 2.5 times more Protein than Toasted Sunflower Seed Kernels no Salt.
Both Toasted Sunflower Seed Kernels no Salt and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Toasted Sunflower Seed Kernels 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:

Toasted Sunflower SeedsVS Sunflower Seed ButterBoiled Kidney BeansVS Sunflower Seed ButterToasted Sunflower SeedsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Toasted Sunflower SeedsVS Boiled Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: