Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Boiled Sprouted Pinto Beans

Weight per 500 calories

Roasted Sunflower Seeds

86g

Boiled Sprouted Pinto Beans

2273g

Roasted Sunflower Seeds have 26.5 times more energy per 100g than Boiled Sprouted Pinto Beans. It has very high energy density when compared to other foods. Boiled and Drained Sprouted Pinto Beans having very low energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Boiled Sprouted Pinto Beans?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Boiled Sprouted Pinto Beans

28%

11%

61%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Boiled Sprouted Pinto 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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44%42.8g

Fat

7.5%7.27g

42.8 gvs7.27 g

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

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14%4.5g

Saturated Fat

2.77%0.89g

4.5 gvs0.89 g

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

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3.7%0.059g

Omega 3

168%2.7g

0.059 gvs2.7 g

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

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166%28g

Omega 6

8.96%1.52g

28 gvs1.52 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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16%20.7g

Carbohydrate

71.7%93g

20.7 gvs93 g

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

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3.23%2.35g

Sugars

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

2.35 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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Sucrose

NA gvsNA g

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

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25%9.54g

Fiber

9.54 gvsNA g

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

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29.7%16.6g

Protein

75.5%42.3g

16.6 gvs42.3 g

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

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Vitamins

Roasted Sunflower Seedsvs Boiled Sprouted Pinto 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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7.6%0.091mg

Vitamin B1

127%1.52mg

Thiamine

0.091 mgvs1.52 mg

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

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16.3%0.21mg

Vitamin B2

103%1.34mg

Riboflavin

0.21 mgvs1.34 mg

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

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38%6.05mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs16.5 mg

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

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121%6.05mg

Vitamin B5

107%5.34mg

Pantothenic acid

6.05 mgvs5.34 mg

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

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53%0.69mg

Vitamin B6

94%1.23mg

Pyridoxine

0.69 mgvs1.23 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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51%204μg

Vitamin B9

165%659μg

Folates and Folic Acid

204 μgvs659 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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1.34%1.2mg

Vitamin C

154%139mg

Ascorbic acid

1.2 mgvs139 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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149%22.4mg

Vitamin E

Tocopherols and Tocotrienols

22.4 mgvsNA mg

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

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1.93%2.3μg

Vitamin K

Phytomenadione or phylloquinone

2.3 μgvsNA μg

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

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Minerals

Roasted Sunflower Seedsvs Boiled Sprouted Pinto Beans

6%60mg

Calcium

34%341mg

60 mgvs341 mg

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

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175%1.57mg

Copper

270%2.43mg

1.57 mgvs2.43 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%3.26mg

Iron

188%15mg

3.26 mgvs15 mg

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

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26.4%111mg

Magnesium

97%409mg

111 mgvs409 mg

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

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79%1.8mg

Manganese

122%2.8mg

1.8 mgvs2.8 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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142%992mg

Phosphorus

97%682mg

992 mgvs682 mg

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

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21.5%730mg

Potassium

65.5%2227mg

730 mgvs2227 mg

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

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124%68μg

Selenium

24.8%13.6μg

68 μgvs13.6 μg

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

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0.17%2.58mg

Sodium

77.3%1159mg

2.58 mgvs1159 mg

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

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41.3%4.54mg

Zinc

35%3.86mg

4.54 mgvs3.86 mg

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

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0.028%1.03g

Water

57.4%2123g

1.03 gvs2123 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 Roasted Sunflower Seeds vs Boiled Sprouted Pinto Beans:

Boiled and Drained Sprouted Pinto Beans contain 16.7 times more Vitamin B1, 6.3 times more Vitamin B2, 2.7 times more Vitamin B3, 1.8 times more Vitamin B6, 3.2 times more Vitamin B9 and 115.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained Sprouted Pinto Beans have similar amounts of Vitamin B5 per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Sprouted Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Boiled Sprouted Pinto Beans:

Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Phosphorus and 5 times more Selenium than Boiled and Drained Sprouted Pinto Beans.
While Boiled and Drained Sprouted Pinto Beans contain 5.7 times more Calcium, 1.5 times more Copper, 4.6 times more Iron, 3.7 times more Magnesium, 1.5 times more Manganese, 3.1 times more Potassium, 449.7 times more Sodium and 2058.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained Sprouted Pinto Beans have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 5.9 times more Fat, 5.1 times more Saturated Fat and 18.5 times more Omega 6 than Boiled and Drained Sprouted Pinto Beans.
While Boiled and Drained Sprouted Pinto Beans contain 45.2 times more Omega 3, 4.5 times more Carbohydrate and 2.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained Sprouted Pinto Beans have similar amounts of Energy per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Sprouted Pinto Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsBoiled Sprouted Pinto BeansVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Canned Carrot JuiceBoiled Sprouted Pinto BeansVS Canned Carrot Juice

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Boiled Sprouted Pinto Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Boiled Sprouted Pinto Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: