Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Yardlong Beans

Weight per 500 calories

Roasted Sunflower Seeds

86g

Yardlong Beans

144g

Roasted Sunflower Seeds have 1.7 times more energy per 100g than Yardlong Beans. It has very high energy density when compared to other foods. Raw Yardlong Beans having high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Yardlong Beans?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Yardlong Beans

27%

70%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Yardlong 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

1.95%1.9g

42.8 gvs1.9 g

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

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14%4.5g

Saturated Fat

1.53%0.49g

4.5 gvs0.49 g

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

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3.7%0.059g

Omega 3

23.2%0.37g

0.059 gvs0.37 g

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

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166%28g

Omega 6

2.6%0.44g

28 gvs0.44 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

68.6%89.2g

20.7 gvs89.2 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

41.7%16g

9.54 gvs16 g

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

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29.7%16.6g

Protein

62.6%35g

16.6 gvs35 g

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

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Vitamins

Roasted Sunflower Seedsvs Yardlong Beans

0%0μg

Vitamin A

0.48%4.32μg

RAE, retinol activity equivalents

0 μgvs4.32 μg

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

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7.6%0.091mg

Vitamin B1

107%1.28mg

Thiamine

0.091 mgvs1.28 mg

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

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16.3%0.21mg

Vitamin B2

26%0.34mg

Riboflavin

0.21 mgvs0.34 mg

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

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38%6.05mg

Vitamin B3

19.4%3.1mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs3.1 mg

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

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121%6.05mg

Vitamin B5

45%2.25mg

Pantothenic acid

6.05 mgvs2.25 mg

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

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53%0.69mg

Vitamin B6

41%0.53mg

Pyridoxine

0.69 mgvs0.53 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

237%948μg

Folates and Folic Acid

204 μgvs948 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

2.56%2.3mg

Ascorbic acid

1.2 mgvs2.3 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 Yardlong Beans

6%60mg

Calcium

20%199mg

60 mgvs199 mg

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

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175%1.57mg

Copper

141%1.27mg

1.57 mgvs1.27 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

155%12.4mg

3.26 mgvs12.4 mg

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

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26.4%111mg

Magnesium

116%487mg

111 mgvs487 mg

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

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79%1.8mg

Manganese

100%2.3mg

1.8 mgvs2.3 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

115%805mg

992 mgvs805 mg

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

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21.5%730mg

Potassium

49%1667mg

730 mgvs1667 mg

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

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124%68μg

Selenium

21.5%12μg

68 μgvs12 μg

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

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0.17%2.58mg

Sodium

1.63%24.5mg

2.58 mgvs24.5 mg

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

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41.3%4.54mg

Zinc

46%5.04mg

4.54 mgvs5.04 mg

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

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0.028%1.03g

Water

0.33%12g

1.03 gvs12 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 Yardlong Beans:

Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Yardlong Beans.
While Raw Yardlong Beans contain 14 times more Vitamin B1, 1.6 times more Vitamin B2 and 4.7 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Yardlong Beans:

Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Copper, 1.2 times more Phosphorus and 5.8 times more Selenium than Raw Yardlong Beans.
While Raw Yardlong Beans contain 3.3 times more Calcium, 3.8 times more Iron, 4.4 times more Magnesium, 1.3 times more Manganese and 2.3 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Yardlong Beans have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 22.7 times more Fat, 9.2 times more Saturated Fat and 63.5 times more Omega 6 than Raw Yardlong Beans.
While Raw Yardlong Beans contain 6.3 times more Omega 3, 4.3 times more Carbohydrate, 1.7 times more Fiber and 2.1 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Yardlong Beans have similar amounts of Energy per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Yardlong Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsYardlong BeansVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Boiled Yardlong BeansYardlong BeansVS Boiled Yardlong Beans

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Yardlong Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Yardlong Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: