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Comparing Nutrients in 1 kilogram Black BeansVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Black Beans
25%
4%
71%
Sunflower Seeds
13%
74%
13%
1 kg ▼

Macro Nutrients

118%3410kcal
Energy
201%5840kcal
3410 kcalvs5840 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
14.6%14g
Fat
531%515g
14 gvs515 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
11.4%3.66g
Saturated Fat
139%44.6g
3.66 gvs44.6 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
174%2.78g
Omega 3
37.5%0.6g
2.78 gvs0.6 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
19.5%3.32g
Omega 6
1356%231g
3.32 gvs231 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
480%624g
Carbohydrate
154%200g
624 gvs200 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
29.2%21g
Sugars
36%26g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
21 gvs26 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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 .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%25g
NA gvs25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
408%155g
Fiber
226%86g
155 gvs86 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
386%216g
Protein
371%208g
216 gvs208 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
3.33%30μg
RAE, retinol activity equivalents
0 μgvs30 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
750%9mg
Vitamin B1
1233%15mg
Thiamine
9 mgvs15 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
148%1.93mg
Vitamin B2
273%3.55mg
Riboflavin
1.93 mgvs3.55 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
122%19.6mg
Vitamin B3
521%83.4mg
Niacin, nicotinic acid, niacinamide
19.6 mgvs83.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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180%9mg
Vitamin B5
226%11.3mg
Pantothenic acid
9 mgvs11.3 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
220%2.86mg
Vitamin B6
1035%13.5mg
Pyridoxine
2.86 mgvs13.5 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
1110%4440μg
Vitamin B9
568%2270μg
Folates and Folic Acid
4440 μgvs2270 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
0%0mg
Vitamin C
15.6%14mg
Ascorbic acid
0 mgvs14 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
14%2.1mg
Vitamin E
2345%352mg
Tocopherols and Tocotrienols
2.1 mgvs352 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
46.7%56μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
56 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

123%1230mg
Calcium
78%780mg
1230 mgvs780 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
934%8.4mg
Copper
2000%18mg
8.4 mgvs18 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
628%50.2mg
Iron
656%52.5mg
50.2 mgvs52.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
407%1710mg
Magnesium
774%3250mg
1710 mgvs3250 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
461%10.6mg
Manganese
848%19.5mg
10.6 mgvs19.5 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
503%3520mg
Phosphorus
943%6600mg
3520 mgvs6600 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
436%14830mg
Potassium
190%6450mg
14830 mgvs6450 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
58%32μg
Selenium
964%530μg
32 μgvs530 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
3.33%50mg
Sodium
6%90mg
50 mgvs90 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
332%36.5mg
Zinc
455%50mg
36.5 mgvs50 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
2.98%110g
Water
1.28%47.3g
110 gvs47.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 1 kilogram of Black Beans vs Sunflower Seeds:
Comparing minerals per 1 kilogram for Black Beans vs Sunflower Seeds:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: