Comparing Nutrients in 500 calories Boiled Hyacinth-Young beansVS Sunflower Seeds

Weight per 500 calories

Boiled Hyacinth-Young beans

1000g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 11.7 times more energy per unit of mass than Boiled and Drained Hyacinth-Young beans, which is very high in comparison to other foods. Boiled Hyacinth-Young beans having low energy density.

Which food has more nutrients per 500 calories - Boiled Hyacinth-Young beans or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Boiled Hyacinth-Young beans

23%

72%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Boiled Hyacinth-Young beansvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

2.8%2.7g

Fat

45.4%44g

2.7 gvs44 g

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

Find Vegetables rich in Fat

3.7%1.2g

Saturated Fat

12%3.8g

1.2 gvs3.8 g

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

Find Vegetables rich in Saturated Fat

5.63%0.09g

Omega 3

3.2%0.051g

0.09 gvs0.051 g

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

Find Vegetables rich in Omega 3

0.12%0.02g

Omega 6

116%19.7g

0.02 gvs19.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

70.8%92g

Carbohydrate

13%17g

92 gvs17 g

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

Find Vegetables rich in Carbohydrate

Sugars

3.1%2.24g

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

NA gvs2.24 g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

%2.14g

NA gvs2.14 g

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

Find Vegetables rich in Sucrose

Fiber

19.4%7.36g

NA gvs7.36 g

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

Find Vegetables rich in Fiber

52.7%29.5g

Protein

31.8%17.8g

29.5 gvs17.8 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Hyacinth-Young beansvs Sunflower Seeds

7.78%70μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

70 μgvs2.57 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

46.7%0.56mg

Vitamin B1

106%1.27mg

Thiamine

0.56 mgvs1.27 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

67.7%0.88mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.88 mgvs0.3 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

30%4.8mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

4.8 mgvs7.14 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

10.6%0.53mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.53 mgvs0.97 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

17.7%0.23mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.23 mgvs1.15 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

118%470μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

470 μgvs194 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

56.7%51mg

Vitamin C

1.33%1.2mg

Ascorbic acid

51 mgvs1.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

201%30mg

Tocopherols and Tocotrienols

NA mgvs30 mg

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

Find Vegetables rich in Vitamin E

Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

Find Vegetables rich in Vitamin K

Minerals

Boiled Hyacinth-Young beansvs Sunflower Seeds

41%410mg

Calcium

6.68%66.8mg

410 mgvs66.8 mg

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

Find Vegetables rich in Calcium

53.3%0.48mg

Copper

171%1.54mg

0.48 mgvs1.54 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

95%7.6mg

Iron

56%4.5mg

7.6 mgvs4.5 mg

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

Find Vegetables rich in Iron

100%420mg

Magnesium

66.3%278mg

420 mgvs278 mg

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

Find Vegetables rich in Magnesium

91%2.1mg

Manganese

72.6%1.67mg

2.1 mgvs1.67 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

70%490mg

Phosphorus

80.7%565mg

490 mgvs565 mg

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

Find Vegetables rich in Phosphorus

77%2620mg

Potassium

16.2%552mg

2620 mgvs552 mg

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

Find Vegetables rich in Potassium

29%16μg

Selenium

82.5%45.4μg

16 μgvs45.4 μg

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

Find Vegetables rich in Selenium

1.33%20mg

Sodium

0.51%7.7mg

20 mgvs7.7 mg

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

Find Vegetables rich in Sodium

34.5%3.8mg

Zinc

39%4.3mg

3.8 mgvs4.3 mg

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

Find Vegetables rich in Zinc

23.5%869g

Water

0.11%4.05g

869 gvs4.05 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Boiled Hyacinth-Young beans vs Sunflower Seeds:

Boiled and Drained Hyacinth-Young beans have 27.3 times more Vitamin A, 2.9 times more Vitamin B2, 2.4 times more Vitamin B9 and 42.5 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 5 times more Vitamin B6 than Boiled and Drained Hyacinth-Young beans.
Both Boiled and Drained Hyacinth-Young beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Hyacinth-Young beans vs Sunflower Seeds:

Boiled and Drained Hyacinth-Young beans have 6.1 times more Calcium, 1.7 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 4.7 times more Potassium and 214.6 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.2 times more Copper and 2.8 times more Selenium than Boiled and Drained Hyacinth-Young beans.
Both Boiled and Drained Hyacinth-Young beans and Dried Sunflower Seed Kernels have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Hyacinth-Young beans have 1.8 times more Omega 3, 5.4 times more Carbohydrate and 1.7 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 16.3 times more Fat, 3.2 times more Saturated Fat and 986.7 times more Omega 6 than Boiled and Drained Hyacinth-Young beans.
Both Boiled and Drained Hyacinth-Young beans and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Hyacinth-Young beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Hyacinth-Young beansVS Jerusalem-artichokesSunflower SeedsVS Jerusalem-artichokesBoiled Hyacinth-Young beansVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Boiled Hyacinth-Young beansVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Hyacinth-Young beans or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: