Comparing Nutrients in 500 calories Sunflower SeedsVS Boiled Hyacinth-Young beans

Weight per 500 calories

Sunflower Seeds

85.6g

Boiled Hyacinth-Young beans

1000g

Sunflower Seeds have 11.7 times more energy per 100g than Boiled Hyacinth-Young beans. It has very high energy density when compared to other foods. Boiled and Drained Hyacinth-Young beans having low energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Boiled Hyacinth-Young beans

23%

72%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Boiled Hyacinth-Young 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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45.4%44g

Fat

2.8%2.7g

44 gvs2.7 g

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

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12%3.8g

Saturated Fat

3.7%1.2g

3.8 gvs1.2 g

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

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3.2%0.051g

Omega 3

5.63%0.09g

0.051 gvs0.09 g

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

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116%19.7g

Omega 6

0.12%0.02g

19.7 gvs0.02 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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13%17g

Carbohydrate

70.8%92g

17 gvs92 g

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

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3.1%2.24g

Sugars

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

2.24 gvsNA 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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%2.14g

Sucrose

2.14 gvsNA g

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

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19.4%7.36g

Fiber

7.36 gvsNA g

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

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31.8%17.8g

Protein

52.7%29.5g

17.8 gvs29.5 g

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

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Vitamins

Sunflower Seedsvs Boiled Hyacinth-Young beans

0.29%2.57μg

Vitamin A

7.78%70μg

RAE, retinol activity equivalents

2.57 μgvs70 μg

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

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106%1.27mg

Vitamin B1

46.7%0.56mg

Thiamine

1.27 mgvs0.56 mg

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

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23.4%0.3mg

Vitamin B2

67.7%0.88mg

Riboflavin

0.3 mgvs0.88 mg

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

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44.6%7.14mg

Vitamin B3

30%4.8mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs4.8 mg

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

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19.3%0.97mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.97 mgvs0.53 mg

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

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88.6%1.15mg

Vitamin B6

17.7%0.23mg

Pyridoxine

1.15 mgvs0.23 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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48.6%194μg

Vitamin B9

118%470μg

Folates and Folic Acid

194 μgvs470 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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1.33%1.2mg

Vitamin C

56.7%51mg

Ascorbic acid

1.2 mgvs51 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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201%30mg

Vitamin E

Tocopherols and Tocotrienols

30 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Sunflower Seedsvs Boiled Hyacinth-Young beans

6.68%66.8mg

Calcium

41%410mg

66.8 mgvs410 mg

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

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171%1.54mg

Copper

53.3%0.48mg

1.54 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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56%4.5mg

Iron

95%7.6mg

4.5 mgvs7.6 mg

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

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66.3%278mg

Magnesium

100%420mg

278 mgvs420 mg

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

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72.6%1.67mg

Manganese

91%2.1mg

1.67 mgvs2.1 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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80.7%565mg

Phosphorus

70%490mg

565 mgvs490 mg

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

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16.2%552mg

Potassium

77%2620mg

552 mgvs2620 mg

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

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82.5%45.4μg

Selenium

29%16μg

45.4 μgvs16 μg

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

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0.51%7.7mg

Sodium

1.33%20mg

7.7 mgvs20 mg

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

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39%4.3mg

Zinc

34.5%3.8mg

4.3 mgvs3.8 mg

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

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0.11%4.05g

Water

23.5%869g

4.05 gvs869 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 Seeds vs Boiled Hyacinth-Young beans:

Dried Sunflower Seed Kernels have 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.
While Boiled and Drained Hyacinth-Young beans contain 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.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Dried Sunflower Seed Kernels have 3.2 times more Copper and 2.8 times more Selenium than Boiled and Drained Hyacinth-Young beans.
While Boiled and Drained Hyacinth-Young beans contain 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.
Both Dried Sunflower Seed Kernels and Boiled and Drained Hyacinth-Young beans have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsBoiled Hyacinth-Young beansVS Roasted Sunflower SeedsSunflower SeedsVS Jerusalem-artichokesBoiled Hyacinth-Young beansVS Jerusalem-artichokes

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Boiled Hyacinth-Young beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: