Comparing Nutrients in 100 calories Canned Black Turtle Beans VS Sunflower Seed Flour

Weight per 100 calories

• Canned Black Turtle Beans: 110g
• Sunflower Seed Flour: 30.7g

Partially Defatted Sunflower Seed Flour has 3.6 times more energy per unit of mass than Canned Black Turtle Beans, which is high in comparison to other foods. Canned Black Turtle Beans having average energy density.

Discover which food has more nutrients per 100 calories - Canned Black Turtle Beans or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Canned Black Turtle Beans	26%	3%	71%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Canned Black Turtle Beans	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	0.038% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	8.45% 11g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20% 7.6g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	12% 6.63g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Canned Black Turtle Beans	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.068% 0.61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	81.5% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.26% 0.68mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.04% 0.2mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.65% 0.06mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.8% 67μg	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.3% 2.97mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.54% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Turtle Beans	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	58.4% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	26% 2.1mg	25.4% 2.03mg	8mg per day for Men 19-50 years
Magnesium	9.16% 38.5mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	26.3% 0.61mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 119mg	30% 211mg	700mg per day for Men 19-50 years
Potassium	9.95% 338mg	0.6% 20.6mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.061% 0.92mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.59mg	14% 1.5mg	11mg per day for Men 19-50 years
Water	2.25% 83g	0.062% 2.3g	3700g per day for Men 19-50 years

Canned Black Turtle Beans VS Sunflower Seed Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Black Turtle Beans or Sunflower Seed Flour?

Lets compare vitamin content per 100 calories of Canned Black Turtle Beans vs Sunflower Seed Flour:

• 100 calories of Canned Black Turtle Beans have 1.6 times more Vitamin B2 and 7.4 times more Vitamin C than Sunflower Seed Flour.
• While 100 kcal of Partially Defatted Sunflower Seed Flour contain 6.4 times more Vitamin B1, 3.3 times more Vitamin B3, 10 times more Vitamin B5 and 3.8 times more Vitamin B6 than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Sunflower Seed Flour provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Canned Black Turtle Beans as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Black Turtle Beans vs Sunflower Seed Flour:

• 100 calories of Canned Black Turtle Beans have 16.5 times more Potassium, 458.5 times more Sodium and 36.3 times more Water than Sunflower Seed Flour.
• While 100 kcal of Partially Defatted Sunflower Seed Flour contain 2.5 times more Copper, 2.8 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 12.5 times more Selenium and 2.6 times more Zinc than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Sunflower Seed Flour contain similar levels of Calcium and Iron per 100 calories.
• 100 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Black Turtle Beans have 102.1 times more Omega 3, 1.7 times more Carbohydrate and 4.8 times more Fiber than Sunflower Seed Flour.
• While 100 kcal of Partially Defatted Sunflower Seed Flour contain 2.2 times more Protein than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Sunflower Seed Flour offer comparable quantities of Energy per 100 calories.
• 100 calories of Sunflower Seed Flour provide inadequate amounts of Omega 3
• Both Canned Black Turtle Beans as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 6 in 100 calories.