Comparing Nutrients in 500 calories Cooked Chili Beans, Barbecue, Ranch StyleVS Sunflower Seeds

Weight per 500 calories

Cooked Chili Beans, Barbecue, Ranch Style

516g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 6 times more energy per unit of mass than Cooked Chili Beans, Barbecue, Ranch Style, which is very high in comparison to other foods. Cooked Chili Beans, Barbecue, Ranch Style having average energy density.

Which food has more nutrients per 500 calories - Cooked Chili Beans, Barbecue, Ranch Style or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cooked Chili Beans, Barbecue, Ranch Style

21%

70%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Cooked Chili Beans, Barbecue, Ranch Stylevs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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5.3%5.15g

Fat

45.4%44g

5.15 gvs44 g

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

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2.34%0.75g

Saturated Fat

12%3.8g

0.75 gvs3.8 g

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

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109%1.75g

Omega 3

3.2%0.051g

1.75 gvs0.051 g

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

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6.55%1.1g

Omega 6

116%19.7g

1.1 gvs19.7 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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67%87g

Carbohydrate

13%17g

87 gvs17 g

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

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37.3%27g

Sugars

3.1%2.24g

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

27 gvs2.24 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

%2.14g

NA gvs2.14 g

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

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57%21.6g

Fiber

19.4%7.36g

21.6 gvs7.36 g

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

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46%25.8g

Protein

31.8%17.8g

25.8 gvs17.8 g

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

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Vitamins

Cooked Chili Beans, Barbecue, Ranch Stylevs Sunflower Seeds

0.57%5.15μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

5.15 μgvs2.57 μg

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

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17%0.21mg

Vitamin B1

106%1.27mg

Thiamine

0.21 mgvs1.27 mg

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

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59.5%0.77mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.77 mgvs0.3 mg

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

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11.6%1.86mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

1.86 mgvs7.14 mg

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

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Vitamin B5

19.3%0.97mg

Pantothenic acid

NA mgvs0.97 mg

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

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107%1.4mg

Vitamin B6

88.6%1.15mg

Pyridoxine

1.4 mgvs1.15 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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33.5%134μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

134 μgvs194 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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2.15%0.052μg

Vitamin B12

0%0μg

Cobalamin

0.052 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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9.74%8.76mg

Vitamin C

1.33%1.2mg

Ascorbic acid

8.76 mgvs1.2 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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7.2%1.1mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

1.1 mgvs30 mg

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

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1.7%2.06μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.06 μgvs0 μg

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

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Minerals

Cooked Chili Beans, Barbecue, Ranch Stylevs Sunflower Seeds

16%160mg

Calcium

6.68%66.8mg

160 mgvs66.8 mg

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

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144%1.3mg

Copper

171%1.54mg

1.3 mgvs1.54 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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120%9.6mg

Iron

56%4.5mg

9.6 mgvs4.5 mg

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

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55.2%232mg

Magnesium

66.3%278mg

232 mgvs278 mg

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

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Manganese

72.6%1.67mg

NA mgvs1.67 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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113%794mg

Phosphorus

80.7%565mg

794 mgvs565 mg

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

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68.2%2320mg

Potassium

16.2%552mg

2320 mgvs552 mg

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

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12%6.7μg

Selenium

82.5%45.4μg

6.7 μgvs45.4 μg

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

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249%3737mg

Sodium

0.51%7.7mg

3737 mgvs7.7 mg

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

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94%10.3mg

Zinc

39%4.3mg

10.3 mgvs4.3 mg

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

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10.5%389g

Water

0.11%4.05g

389 gvs4.05 g

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

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Lets compare vitamin content per 500 calories of Cooked Chili Beans, Barbecue, Ranch Style vs Sunflower Seeds:

Cooked Chili Beans, Barbecue, Ranch Style have 2.5 times more Vitamin B2, 1.2 times more Vitamin B6 and 7.3 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.1 times more Vitamin B1, 3.8 times more Vitamin B3, 1.5 times more Vitamin B9 and 27.8 times more Vitamin E than Cooked Chili Beans, Barbecue, Ranch Style.
Both Cooked Chili Beans, Barbecue, Ranch Style as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cooked Chili Beans, Barbecue, Ranch Style vs Sunflower Seeds:

Cooked Chili Beans, Barbecue, Ranch Style have 2.4 times more Calcium, 2.1 times more Iron, 1.4 times more Phosphorus, 4.2 times more Potassium, 485 times more Sodium, 2.4 times more Zinc and 96.1 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.8 times more Selenium than Cooked Chili Beans, Barbecue, Ranch Style.
Both Cooked Chili Beans, Barbecue, Ranch Style and Dried Sunflower Seed Kernels have similar amounts of Copper and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cooked Chili Beans, Barbecue, Ranch Style have 34 times more Omega 3, 5.1 times more Carbohydrate, 12.1 times more Sugars, 2.9 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 8.5 times more Fat, 5.1 times more Saturated Fat and 17.7 times more Omega 6 than Cooked Chili Beans, Barbecue, Ranch Style.
Both Cooked Chili Beans, Barbecue, Ranch Style and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Cooked Chili Beans, Barbecue, Ranch Style as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Chili Beans, Barbecue, Ranch StyleVS Soy VermicelliSunflower SeedsVS Soy VermicelliCooked Chili Beans, Barbecue, Ranch StyleVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cooked Chili Beans, Barbecue, Ranch StyleVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Chili Beans, Barbecue, Ranch Style or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: