Comparing Nutrients in 500 calories Boiled Winged BeansVS Sunflower Seeds

Weight per 500 calories

Boiled Winged Beans

340g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 4 times more energy per unit of mass than Boiled Winged Beans, which is very high in comparison to other foods. Boiled Winged Beans having average energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Winged Beans

27%

34%

39%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Boiled Winged Beansvs Sunflower Seeds

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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20.5%20g

Fat

45.4%44g

20 gvs44 g

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

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8.77%2.8g

Saturated Fat

12%3.8g

2.8 gvs3.8 g

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

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20%0.32g

Omega 3

3.2%0.051g

0.32 gvs0.051 g

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

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29%4.96g

Omega 6

116%19.7g

4.96 gvs19.7 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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39%51g

Carbohydrate

13%17g

51 gvs17 g

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

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Sugars

3.1%2.24g

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

NA gvs2.24 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

%2.14g

NA gvs2.14 g

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

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Fiber

19.4%7.36g

NA gvs7.36 g

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

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64.5%36g

Protein

31.8%17.8g

36 gvs17.8 g

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

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Vitamins

Boiled Winged Beansvs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

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

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83.6%1mg

Vitamin B1

106%1.27mg

Thiamine

1 mgvs1.27 mg

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

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33.8%0.44mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.44 mgvs0.3 mg

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

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17.6%2.82mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

2.82 mgvs7.14 mg

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

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10.6%0.53mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.53 mgvs0.97 mg

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

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12.3%0.16mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.16 mgvs1.15 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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8.5%34μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

34 μgvs194 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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0%0mg

Vitamin C

1.33%1.2mg

Ascorbic acid

0 mgvs1.2 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

201%30mg

Tocopherols and Tocotrienols

NA mgvs30 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Boiled Winged Beansvs Sunflower Seeds

48.3%483mg

Calcium

6.68%66.8mg

483 mgvs66.8 mg

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

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292%2.63mg

Copper

171%1.54mg

2.63 mgvs1.54 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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184%14.7mg

Iron

56%4.5mg

14.7 mgvs4.5 mg

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

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43.7%184mg

Magnesium

66.3%278mg

184 mgvs278 mg

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

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177%4.08mg

Manganese

72.6%1.67mg

4.08 mgvs1.67 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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74.3%520mg

Phosphorus

80.7%565mg

520 mgvs565 mg

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

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28%952mg

Potassium

16.2%552mg

952 mgvs552 mg

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

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18%9.86μg

Selenium

82.5%45.4μg

9.86 μgvs45.4 μg

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

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2.95%44.2mg

Sodium

0.51%7.7mg

44.2 mgvs7.7 mg

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

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44.5%4.9mg

Zinc

39%4.3mg

4.9 mgvs4.3 mg

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

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6.18%229g

Water

0.11%4.05g

229 gvs4.05 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 Boiled Winged Beans vs Sunflower Seeds:

Boiled Winged Beans have 1.4 times more Vitamin B2 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5, 7.2 times more Vitamin B6 and 5.7 times more Vitamin B9 than Boiled Winged Beans.
Both Boiled Winged Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Winged Beans vs Sunflower Seeds:

Boiled Winged Beans have 7.2 times more Calcium, 1.7 times more Copper, 3.3 times more Iron, 2.4 times more Manganese, 1.7 times more Potassium and 56.4 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.5 times more Magnesium and 4.6 times more Selenium than Boiled Winged Beans.
Both Boiled Winged Beans and Dried Sunflower Seed Kernels have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Winged Beans have 6.2 times more Omega 3, 3 times more Carbohydrate and 2 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.2 times more Fat, 1.4 times more Saturated Fat and 4 times more Omega 6 than Boiled Winged Beans.
Both Boiled Winged Beans and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Boiled Winged Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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Compare Foods

Comparing Nutrients in 500 calories Boiled Winged BeansVS Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: