Comparing Nutrients in 300 calories Black BeansVS Oil Roasted Sunflower Seeds
Weight per 300 calories
Black Beans
88g
Oil Roasted Sunflower Seeds
50.7g
Oil Roasted Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Raw Black Beans, which is very high in comparison to other foods. Black Beans having high energy density.
Discover which food has more nutrients per 300 calories - Black Beans or Oil Roasted Sunflower Seeds?
Black Beans VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Black Beans or Oil Roasted Sunflower Seeds?
Lets compare vitamin content per 300 calories of Black Beans vs Oil Roasted Sunflower Seeds:
300 calories of Black Beans have 4.9 times more Vitamin B1 and 3.3 times more Vitamin B9 than Oil Roasted Sunflower Seeds.
While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 4.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 99.7 times more Vitamin E than Raw Black Beans.
Both Black Beans and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.
300 calories of Black Beans have insufficient amounts of Vitamin E
Both Raw Black Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.
Comparing minerals per 300 calories for Black Beans vs Oil Roasted Sunflower Seeds:
300 calories of Black Beans have 2.5 times more Calcium, 2 times more Iron, 2.3 times more Magnesium, 5.3 times more Potassium and 1.2 times more Zinc than Oil Roasted Sunflower Seeds.
While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 1.9 times more Phosphorus and 14.1 times more Selenium than Raw Black Beans.
Both Black Beans and Oil Roasted Sunflower Seeds contain similar levels of Copper and Manganese per 300 calories.
300 calories of Black Beans lack sufficient amounts of Selenium
300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
Comparison of macro-nutrients per 300 calories:
300 calories of Black Beans have 6 times more Omega 3, 4.7 times more Carbohydrate, 2.5 times more Fiber and 1.9 times more Protein than Oil Roasted Sunflower Seeds.
While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 20.8 times more Fat, 11.1 times more Saturated Fat and 59.4 times more Omega 6 than Raw Black Beans.
Both Black Beans and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
300 calories of Black Beans provide inadequate amounts of Omega 6
300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3