Comparing Nutrients in 500 calories Sunflower Seed FlourVS Boiled Kidney Beans

Weight per 500 calories

Sunflower Seed Flour

153g

Boiled Kidney Beans

394g

Sunflower Seed Flour has 2.6 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Sunflower Seed Flour or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Sunflower Seed Flour

55%

41%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Sunflower Seed Flourvs Boiled Kidney Beans

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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2.55%2.47g

Fat

2.03%1.97g

2.47 gvs1.97 g

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

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0.66%0.21g

Saturated Fat

0.9%0.29g

0.21 gvs0.29 g

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

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0.19%0.003g

Omega 3

42%0.67g

0.003 gvs0.67 g

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

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7.83%1.33g

Omega 6

2.5%0.43g

1.33 gvs0.43 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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42.3%55g

Carbohydrate

69%89.8g

55 gvs89.8 g

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

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Sugars

1.74%1.26g

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

NA gvs1.26 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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21%7.98g

Fiber

66.3%25g

7.98 gvs25 g

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

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132%73.7g

Protein

61%34g

73.7 gvs34 g

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

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Vitamins

Sunflower Seed Flourvs Boiled Kidney Beans

0.34%3.07μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.07 μgvs0 μg

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

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407%4.9mg

Vitamin B1

52.5%0.63mg

Thiamine

4.9 mgvs0.63 mg

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

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31.4%0.41mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.41 mgvs0.23 mg

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

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70%11.2mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

11.2 mgvs2.28 mg

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

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202%10mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

10 mgvs0.87 mg

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

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89%1.15mg

Vitamin B6

36.3%0.47mg

Pyridoxine

1.15 mgvs0.47 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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85%340μg

Vitamin B9

128%512μg

Folates and Folic Acid

340 μgvs512 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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2.2%2mg

Vitamin C

5.25%4.72mg

Ascorbic acid

2 mgvs4.72 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

0.79%0.12mg

Tocopherols and Tocotrienols

NA mgvs0.12 mg

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

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Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

NA μgvs33 μg

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

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Minerals

Sunflower Seed Flourvs Boiled Kidney Beans

17.5%175mg

Calcium

13.8%138mg

175 mgvs138 mg

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

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292%2.63mg

Copper

94%0.85mg

2.63 mgvs0.85 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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127%10mg

Iron

109%8.74mg

10 mgvs8.74 mg

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

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126%531mg

Magnesium

39.4%165mg

531 mgvs165 mg

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

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132%3.03mg

Manganese

73.6%1.7mg

3.03 mgvs1.7 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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151%1057mg

Phosphorus

77.6%543mg

1057 mgvs543 mg

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

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3.02%103mg

Potassium

47%1594mg

103 mgvs1594 mg

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

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162%89.3μg

Selenium

7.87%4.33μg

89.3 μgvs4.33 μg

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

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0.31%4.6mg

Sodium

0.26%3.94mg

4.6 mgvs3.94 mg

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

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69%7.6mg

Zinc

35.8%3.94mg

7.6 mgvs3.94 mg

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

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0.31%11.5g

Water

7.12%264g

11.5 gvs264 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 Sunflower Seed Flour vs Boiled Kidney Beans:

Partially Defatted Sunflower Seed Flour has 7.8 times more Vitamin B1, 1.8 times more Vitamin B2, 4.9 times more Vitamin B3, 11.7 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B9 and 2.4 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
Both Partially Defatted Sunflower Seed Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seed Flour vs Boiled Kidney Beans:

Partially Defatted Sunflower Seed Flour has 1.3 times more Calcium, 3.1 times more Copper, 3.2 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 20.6 times more Selenium and 1.9 times more Zinc than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 15.5 times more Potassium and 23 times more Water than Partially Defatted Sunflower Seed Flour.
Both Partially Defatted Sunflower Seed Flour and Boiled All Types Kidney Beans have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Partially Defatted Sunflower Seed Flour has 3.1 times more Omega 6 and 2.2 times more Protein than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 218.2 times more Omega 3, 1.6 times more Carbohydrate and 3.2 times more Fiber than Partially Defatted Sunflower Seed Flour.
Both Partially Defatted Sunflower Seed Flour and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Partially Defatted Sunflower Seed Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower Seed FlourVS AcornsBoiled Kidney BeansVS AcornsSunflower Seed FlourVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Sunflower Seed FlourVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seed Flour or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: