Comparing Nutrients in 7 ounces Winged BeansVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Winged Beans

27%

34%

39%

Oil Roasted Sunflower Seeds

13%

73%

14%

7 oz ▼

Macro Nutrients

Winged Beansvs Oil Roasted Sunflower Seeds

28%812kcal

Energy

40.5%1175kcal

812 kcalvs1175 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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33.4%32.4g

Fat

105%102g

32.4 gvs102 g

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

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14.3%4.57g

Saturated Fat

44%14g

4.57 gvs14 g

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

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32.5%0.52g

Omega 3

10%0.16g

0.52 gvs0.16 g

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

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47.5%8.07g

Omega 6

399%68g

8.07 gvs68 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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63.7%82.8g

Carbohydrate

35%45.4g

82.8 gvs45.4 g

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

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Sugars

8.5%6.17g

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

NA gvs6.17 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.47g

NA gvs1.47 g

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

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Sucrose

%4.7g

NA gvs4.7 g

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

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135%51.4g

Fiber

55.4%21g

51.4 gvs21 g

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

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105%59g

Protein

71%40g

59 gvs40 g

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

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Vitamins

Winged Beansvs Oil Roasted Sunflower Seeds

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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170%2.04mg

Vitamin B1

53%0.64mg

Thiamine

2.04 mgvs0.64 mg

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

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68.7%0.89mg

Vitamin B2

42.7%0.56mg

Riboflavin

0.89 mgvs0.56 mg

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

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38.3%6.13mg

Vitamin B3

51.2%8.2mg

Niacin, nicotinic acid, niacinamide

6.13 mgvs8.2 mg

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

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31.6%1.58mg

Vitamin B5

275%13.8mg

Pantothenic acid

1.58 mgvs13.8 mg

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

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26.7%0.35mg

Vitamin B6

121%1.57mg

Pyridoxine

0.35 mgvs1.57 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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22.3%89.3μg

Vitamin B9

116%464μg

Folates and Folic Acid

89.3 μgvs464 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

2.43%2.2mg

Ascorbic acid

0 mgvs2.2 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

481%72mg

Tocopherols and Tocotrienols

NA mgvs72 mg

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

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Vitamin K

5.13%6.15μg

Phytomenadione or phylloquinone

NA μgvs6.15 μg

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

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Minerals

Winged Beansvs Oil Roasted Sunflower Seeds

87.3%873mg

Calcium

17.3%173mg

873 mgvs173 mg

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

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635%5.7mg

Copper

398%3.58mg

5.7 mgvs3.58 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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333%26.7mg

Iron

106%8.5mg

26.7 mgvs8.5 mg

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

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84.6%355mg

Magnesium

60%252mg

355 mgvs252 mg

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

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321%7.4mg

Manganese

179%4.13mg

7.4 mgvs4.13 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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128%895mg

Phosphorus

323%2260mg

895 mgvs2260 mg

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

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57%1939mg

Potassium

28%958mg

1939 mgvs958 mg

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

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29.6%16.3μg

Selenium

282%155μg

16.3 μgvs155 μg

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

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5.03%75.4mg

Sodium

0.4%5.95mg

75.4 mgvs5.95 mg

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

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81%8.9mg

Zinc

94%10.3mg

8.9 mgvs10.3 mg

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

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0.45%16.6g

Water

0.083%3.06g

16.6 gvs3.06 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Winged Beans vs Oil Roasted Sunflower Seeds:

Raw Winged Beans have 3.2 times more Vitamin B1 and 1.6 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B3, 8.7 times more Vitamin B5, 4.5 times more Vitamin B6, 5.2 times more Vitamin B9 and more Vitamin C than Raw Winged Beans.
Both Raw Winged Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Winged Beans vs Oil Roasted Sunflower Seeds:

Raw Winged Beans have 5.1 times more Calcium, 1.6 times more Copper, 3.1 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 2 times more Potassium and 12.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Phosphorus and 9.5 times more Selenium than Raw Winged Beans.
Both Raw Winged Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Winged Beans have 3.2 times more Omega 3, 1.8 times more Carbohydrate, 2.4 times more Fiber and 1.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Energy, 3.1 times more Fat, 3.1 times more Saturated Fat and 8.4 times more Omega 6 than Raw Winged Beans.
Both Raw Winged Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Winged BeansVS Boiled Winged BeansOil Roasted Sunflower SeedsVS Boiled Winged BeansWinged BeansVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 7 ounces Winged BeansVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: