Comparing Nutrients in 300 calories Canned Baked Beans VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Canned Baked Beans: 286g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 5.6 times more energy per unit of mass than Canned Baked Beans no Salt, which is very high in comparison to other foods. Canned Baked Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Baked Beans or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Baked Beans	18%	3%	79%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Baked Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.18% 1.14g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.5g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	30.7% 22.2g	2.17% 1.58g	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	0% 0g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	14% 5.37g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Baked Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.6% 14.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.68% 1.23mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	31% 0.4mg	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	17% 68.6μg	29.6% 119μg	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	9.84% 8.86mg	0.62% 0.56mg	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	2.86% 0.43mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Baked Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.3% 143mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	65.4% 0.59mg	102% 0.91mg	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	10.4% 0.83mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	21.8% 91mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	NA	46% 1.05mg	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	42.4% 297mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.86mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	5.6% 207g	0.021% 0.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Baked Beans vs Oil Roasted Sunflower Seeds:

• Canned Baked Beans no Salt have 2.6 times more Vitamin B1, 1.2 times more Vitamin B2 and 15.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B3, 1.7 times more Vitamin B9 and 43 times more Vitamin E than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 300 kcal.
• Both Canned Baked Beans no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Canned Baked Beans vs Oil Roasted Sunflower Seeds:

• Canned Baked Beans no Salt have 3.2 times more Calcium, 1.4 times more Magnesium, 3.5 times more Potassium, 1.5 times more Zinc and 265.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Copper, 2.6 times more Iron, 1.9 times more Phosphorus and 3.1 times more Selenium than Canned Baked Beans no Salt.

Comparison of macro-nutrients per 300 calories:

• Canned Baked Beans no Salt have 5.4 times more Omega 3, 5 times more Carbohydrate, 14.1 times more Sugars, 2.9 times more Fiber and 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 22.7 times more Fat, 12.2 times more Saturated Fat and 65.2 times more Omega 6 than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Canned Baked Beans no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.