Comparing Nutrients in 300 calories California Red Kidney Beans VS Dry Roasted Sunflower Seed Kernels with Salt

Weight per 300 calories

• California Red Kidney Beans: 91g
• Dry Roasted Sunflower Seed Kernels with Salt: 51.5g

Dry Roasted Sunflower Seed Kernels with Salt have 1.8 times more energy per unit of mass than Raw California Red Kidney Beans, which is very high in comparison to other foods. California Red Kidney Beans having high energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Dry Roasted Sunflower Seed Kernels with Salt?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dry Roasted Sunflower Seed Kernels with Salt	12%	72%	16%

Macro Nutrients

	California Red Kidney Beans	Dry Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	NA	1.94% 1.4g	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	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	12.2% 4.64g	38g per day for Men 19-50 years
Protein	39.6% 22g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dry Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	32% 0.41mg	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	89.5% 358μg	30.5% 122μg	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	4.55% 4.1mg	0.8% 0.72mg	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	NA	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dry Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	17.7% 177mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	105% 0.94mg	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	106% 8.5mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	47.3% 1.1mg	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	52.6% 368mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	22.5% 338mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.017% 0.62g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Dry Roasted Sunflower Seed Kernels With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Dry Roasted Sunflower Seed Kernels with Salt?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Dry Roasted Sunflower Seed Kernels with Salt:

• 300 calories of California Red Kidney Beans have 8.8 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.9 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels with Salt.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels with Salt contain 1.9 times more Vitamin B3 and 5.1 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dry Roasted Sunflower Seed Kernels with Salt provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Dry Roasted Sunflower Seed Kernels with Salt have insufficient amounts of Vitamin B1
• Both Raw California Red Kidney Beans as well as Dry Roasted Sunflower Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Dry Roasted Sunflower Seed Kernels with Salt:

• 300 calories of California Red Kidney Beans have 4.9 times more Calcium, 4.3 times more Iron, 2.2 times more Magnesium and 3.1 times more Potassium than Dry Roasted Sunflower Seed Kernels with Salt.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels with Salt contain 1.6 times more Phosphorus, 14.1 times more Selenium and 33.8 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dry Roasted Sunflower Seed Kernels with Salt contain similar levels of Copper, Manganese and Zinc per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Dry Roasted Sunflower Seed Kernels with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 4.4 times more Carbohydrate, 4.9 times more Fiber and 2.2 times more Protein than Dry Roasted Sunflower Seed Kernels with Salt.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels with Salt contain 112.9 times more Fat, 82.2 times more Saturated Fat and 344.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dry Roasted Sunflower Seed Kernels with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Raw California Red Kidney Beans as well as Dry Roasted Sunflower Seed Kernels with Salt provide inadequate amounts of Omega 3 in 300 calories.