Comparing Nutrients in 500 calories Toasted Sunflower SeedsVS Boiled Kidney Beans

Weight per 500 calories

Toasted Sunflower Seeds

80.8g

Boiled Kidney Beans

394g

Toasted Sunflower Seeds have 4.9 times more energy per 100g than Boiled Kidney Beans. It has very 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 - Toasted Sunflower Seeds or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Toasted Sunflower Seeds

10%

77%

13%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Toasted Sunflower Seedsvs 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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47.3%46g

Fat

2.03%1.97g

46 gvs1.97 g

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

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15%4.8g

Saturated Fat

0.9%0.29g

4.8 gvs0.29 g

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

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4%0.064g

Omega 3

42%0.67g

0.064 gvs0.67 g

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

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178%30.2g

Omega 6

2.5%0.43g

30.2 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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12.8%16.6g

Carbohydrate

69%89.8g

16.6 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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24.4%9.3g

Fiber

66.3%25g

9.3 gvs25 g

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

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25%14g

Protein

61%34g

14 gvs34 g

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

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Vitamins

Toasted Sunflower Seedsvs Boiled Kidney 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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22%0.26mg

Vitamin B1

52.5%0.63mg

Thiamine

0.26 mgvs0.63 mg

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

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17.7%0.23mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.23 mgvs0.23 mg

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

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21%3.4mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

3.4 mgvs2.28 mg

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

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114%5.7mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

5.7 mgvs0.87 mg

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

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50%0.65mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.65 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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48%192μg

Vitamin B9

128%512μg

Folates and Folic Acid

192 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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1.26%1.13mg

Vitamin C

5.25%4.72mg

Ascorbic acid

1.13 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

Toasted Sunflower Seedsvs Boiled Kidney Beans

4.6%46mg

Calcium

13.8%138mg

46 mgvs138 mg

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

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165%1.5mg

Copper

94%0.85mg

1.5 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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68.8%5.5mg

Iron

109%8.74mg

5.5 mgvs8.74 mg

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

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25%104mg

Magnesium

39.4%165mg

104 mgvs165 mg

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

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74.2%1.7mg

Manganese

73.6%1.7mg

1.7 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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134%935mg

Phosphorus

77.6%543mg

935 mgvs543 mg

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

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11.7%397mg

Potassium

47%1594mg

397 mgvs1594 mg

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

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Selenium

7.87%4.33μg

NA μgvs4.33 μg

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

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0.16%2.42mg

Sodium

0.26%3.94mg

2.42 mgvs3.94 mg

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

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39%4.3mg

Zinc

35.8%3.94mg

4.3 mgvs3.94 mg

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

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0.022%0.81g

Water

7.12%264g

0.81 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 Toasted Sunflower Seeds vs Boiled Kidney Beans:

Toasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B3, 6.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.4 times more Vitamin B1, 2.7 times more Vitamin B9 and 4.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
Both Toasted Sunflower Seed Kernels no Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 500 kcal.
Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Boiled Kidney Beans:

Toasted Sunflower Seed Kernels no Salt have 1.7 times more Copper and 1.7 times more Phosphorus than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3 times more Calcium, 1.6 times more Iron, 1.6 times more Magnesium, 4 times more Potassium and 326.3 times more Water than Toasted Sunflower Seed Kernels no Salt.
Both Toasted Sunflower Seed Kernels no Salt and Boiled All Types Kidney Beans have similar amounts of Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Toasted Sunflower Seed Kernels no Salt have 23.3 times more Fat, 16.7 times more Saturated Fat and 71 times more Omega 6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 10.5 times more Omega 3, 5.4 times more Carbohydrate, 2.7 times more Fiber and 2.5 times more Protein than Toasted Sunflower Seed Kernels no Salt.
Both Toasted Sunflower Seed Kernels no Salt and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Toasted Sunflower Seed Kernels no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Toasted Sunflower SeedsVS Sunflower Seed ButterBoiled Kidney BeansVS Sunflower Seed ButterToasted Sunflower SeedsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Toasted Sunflower SeedsVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: