Comparing Nutrients in 100 calories Boiled Royal Red Kidney BeansVS Sunflower Seeds

Weight per 100 calories

Boiled Royal Red Kidney Beans

81.3g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 4.7 times more energy per unit of mass than Boiled Royal Red Kidney Beans, which is very high in comparison to other foods. Boiled Royal Red Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Boiled Royal Red Kidney Beans or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Boiled Royal Red Kidney Beans

30%

69%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Boiled Royal Red Kidney Beansvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.14%0.14g

Fat

9.1%8.8g

0.14 gvs8.8 g

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

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0.061%0.02g

Saturated Fat

2.4%0.76g

0.02 gvs0.76 g

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

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2.9%0.046g

Omega 3

0.64%0.01g

0.046 gvs0.01 g

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

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0.17%0.029g

Omega 6

23.2%3.95g

0.029 gvs3.95 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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13.7%17.8g

Carbohydrate

2.63%3.42g

17.8 gvs3.42 g

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

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Sugars

0.62%0.45g

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

NA gvs0.45 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

%0.43g

NA gvs0.43 g

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

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20%7.56g

Fiber

3.88%1.47g

7.56 gvs1.47 g

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

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13.8%7.7g

Protein

6.35%3.56g

7.7 gvs3.56 g

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

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Vitamins

Boiled Royal Red Kidney Beansvs Sunflower Seeds

0%0μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

0 μgvs0.51 μg

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

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6.44%0.077mg

Vitamin B1

21%0.25mg

Thiamine

0.077 mgvs0.25 mg

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

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4.2%0.054mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.054 mgvs0.061 mg

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

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2.8%0.45mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.45 mgvs1.43 mg

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

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3.56%0.18mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.18 mgvs0.19 mg

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

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6.5%0.085mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.085 mgvs0.23 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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15%60μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

60 μgvs39 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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1.1%0.98mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0.98 mgvs0.24 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

40%6.02mg

Tocopherols and Tocotrienols

NA mgvs6.02 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 Royal Red Kidney Beansvs Sunflower Seeds

3.58%35.8mg

Calcium

1.34%13.4mg

35.8 mgvs13.4 mg

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

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23.7%0.21mg

Copper

34.2%0.31mg

0.21 mgvs0.31 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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28%2.25mg

Iron

11.2%0.9mg

2.25 mgvs0.9 mg

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

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8.13%34mg

Magnesium

13.3%55.7mg

34 mgvs55.7 mg

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

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9%0.21mg

Manganese

14.5%0.33mg

0.21 mgvs0.33 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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16.5%115mg

Phosphorus

16%113mg

115 mgvs113 mg

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

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9.04%307mg

Potassium

3.25%110mg

307 mgvs110 mg

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

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1.77%0.98μg

Selenium

16.5%9.08μg

0.98 μgvs9.08 μg

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

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0.27%4.07mg

Sodium

0.1%1.54mg

4.07 mgvs1.54 mg

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

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6.65%0.73mg

Zinc

7.8%0.86mg

0.73 mgvs0.86 mg

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

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1.47%54.5g

Water

0.022%0.81g

54.5 gvs0.81 g

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

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Lets compare vitamin content per 100 calories of Boiled Royal Red Kidney Beans vs Sunflower Seeds:

Boiled Royal Red Kidney Beans have 1.5 times more Vitamin B9 and 4.1 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.3 times more Vitamin B1, 3.2 times more Vitamin B3 and 2.7 times more Vitamin B6 than Boiled Royal Red Kidney Beans.
Both Boiled Royal Red Kidney Beans and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B5 per 100 kcal.
Both Boiled Royal Red Kidney Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Royal Red Kidney Beans vs Sunflower Seeds:

Boiled Royal Red Kidney Beans have 2.7 times more Calcium, 2.5 times more Iron, 2.8 times more Potassium and 67.2 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Copper, 1.6 times more Magnesium, 1.6 times more Manganese and 9.3 times more Selenium than Boiled Royal Red Kidney Beans.
Both Boiled Royal Red Kidney Beans and Dried Sunflower Seed Kernels have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled Royal Red Kidney Beans have 4.5 times more Omega 3, 5.2 times more Carbohydrate, 5.1 times more Fiber and 2.2 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 63.8 times more Fat, 39.1 times more Saturated Fat and 134.9 times more Omega 6 than Boiled Royal Red Kidney Beans.
Both Boiled Royal Red Kidney Beans and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Boiled Royal Red Kidney Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Royal Red Kidney BeansVS Navy BeansSunflower SeedsVS Navy BeansBoiled Royal Red Kidney BeansVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Boiled Royal Red Kidney BeansVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Royal Red Kidney Beans or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: