Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 14 ounces Canned Refried BeansVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Canned Refried Beans
22%
20%
58%
Oil Roasted Sunflower Seeds
13%
73%
14%
14 oz ▼

Macro Nutrients

12.3%357kcal
Energy
81%2350kcal
357 kcalvs2350 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
8.22%7.98g
Fat
210%204g
7.98 gvs204 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
7.83%2.5g
Saturated Fat
87.7%28g
2.5 gvs28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
42%0.67g
Omega 3
20%0.32g
0.67 gvs0.32 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
8.43%1.43g
Omega 6
799%136g
1.43 gvs136 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
41.4%53.8g
Carbohydrate
70%91g
53.8 gvs91 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
2.96%2.14g
Sugars
17%12.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.14 gvs12.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
0%0g
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]
0 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
%0g
Glucose
%2.94g
0 gvs2.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
%2.14g
Sucrose
%9.4g
2.14 gvs9.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
38.6%14.7g
Fiber
111%42g
14.7 gvs42 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
35.3%19.8g
Protein
142%79.6g
19.8 gvs79.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

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 .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
25%0.3mg
Vitamin B1
106%1.27mg
Thiamine
0.3 mgvs1.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
24%0.31mg
Vitamin B2
85.5%1.1mg
Riboflavin
0.31 mgvs1.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
9.1%1.46mg
Vitamin B3
102%16.4mg
Niacin, nicotinic acid, niacinamide
1.46 mgvs16.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
15%0.75mg
Vitamin B5
551%27.5mg
Pantothenic acid
0.75 mgvs27.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
31.4%0.41mg
Vitamin B6
242%3.14mg
Pyridoxine
0.41 mgvs3.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
11%43.7μg
Vitamin B9
232%929μg
Folates and Folic Acid
43.7 μgvs929 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
26.5%24mg
Vitamin C
4.85%4.37mg
Ascorbic acid
24 mgvs4.37 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
2.4%0.36mg
Vitamin E
961%144mg
Tocopherols and Tocotrienols
0.36 mgvs144 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
6.95%8.33μg
Vitamin K
10.3%12.3μg
Phytomenadione or phylloquinone
8.33 μgvs12.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

11.5%115mg
Calcium
34.5%345mg
115 mgvs345 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
57%0.51mg
Copper
796%7.16mg
0.51 mgvs7.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
71.4%5.7mg
Iron
212%17mg
5.7 mgvs17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
33%139mg
Magnesium
120%504mg
139 mgvs504 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
50%1.15mg
Manganese
359%8.26mg
1.15 mgvs8.26 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
52%365mg
Phosphorus
646%4521mg
365 mgvs4521 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
37.2%1266mg
Potassium
56.4%1917mg
1266 mgvs1917 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
42%23μg
Selenium
564%310μg
23 μgvs310 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
98%1469mg
Sodium
0.79%12mg
1469 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
21%2.3mg
Zinc
188%20.7mg
2.3 mgvs20.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
8.34%309g
Water
0.17%6.1g
309 gvs6.1 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 14 ounces of Canned Refried Beans vs Oil Roasted Sunflower Seeds:
Comparing minerals per 14 ounces for Canned Refried Beans vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: