Comparing Nutrients in 100 calories Boiled Yellow Beans VS Roasted Sunflower Seeds

Weight per 100 calories

• Boiled Yellow Beans: 69.4g
• Roasted Sunflower Seeds: 17g

Dry Roasted Sunflower Seed Kernels no Salt have 4 times more energy per unit of mass than Boiled Yellow Beans, which is very high in comparison to other foods. Boiled Yellow Beans having average energy density.

Which food has more nutrients per 100 calories - Boiled Yellow Beans or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Beans	25%	7%	68%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Yellow Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	8.82% 8.56g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.18g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	0.33% 0.24g	0.65% 0.47g	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	19% 7.22g	5% 1.9g	38g per day for Men 19-50 years
Protein	11.4% 6.36g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.072mg	3.25% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.07% 0.49mg	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.9% 0.09mg	10.6% 0.14mg	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	14% 56.3μg	10% 40.7μg	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	1.4% 1.25mg	0.27% 0.24mg	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	4.35% 0.65mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.03% 2.43μg	0.39% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.3% 43mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	35% 0.31mg	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	21.5% 1.72mg	8.16% 0.65mg	8mg per day for Men 19-50 years
Magnesium	12.2% 51.4mg	5.28% 22mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	15.8% 0.36mg	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	18% 127mg	28.4% 198mg	700mg per day for Men 19-50 years
Potassium	6.64% 226mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.23% 3.47mg	0.034% 0.52mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	0.006% 0.21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Yellow Beans vs Roasted Sunflower Seeds:

• Boiled Yellow Beans have 7.1 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B9, 5.2 times more Vitamin C and 5.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B3, 7.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 6.9 times more Vitamin E than Boiled Yellow Beans.
• Both Boiled Yellow Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Yellow Beans vs Roasted Sunflower Seeds:

• Boiled Yellow Beans have 3.6 times more Calcium, 2.6 times more Iron, 2.3 times more Magnesium, 1.5 times more Potassium and 212.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Copper, 1.6 times more Phosphorus and 15.1 times more Selenium than Boiled Yellow Beans.
• Both Boiled Yellow Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled Yellow Beans have 12.4 times more Omega 3, 4.2 times more Carbohydrate, 3.8 times more Fiber and 1.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.4 times more Fat, 4.6 times more Saturated Fat and 32.1 times more Omega 6 than Boiled Yellow Beans.
• Both Boiled Yellow Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
• Both Boiled Yellow Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.