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Comparing Nutrients in 300 calories Young BroadbeansVS Roasted Sunflower Seeds

Weight per 300 calories

Young Broadbeans
417g
Roasted Sunflower Seeds
51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 8.1 times more energy per unit of mass than Raw Young Broadbeans, which is very high in comparison to other foods. Young Broadbeans having average energy density.

Which food has more nutrients per 300 calories - Young Broadbeans or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Young Broadbeans
30%
7%
63%
Roasted Sunflower Seeds
12%
72%
16%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.58%2.5g
Fat
26.5%25.7g
2.5 gvs25.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.8%0.58g
Saturated Fat
8.4%2.7g
0.58 gvs2.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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49.2%0.79g
Omega 3
2.22%0.036g
0.79 gvs0.036 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.94%0.5g
Omega 6
99%17g
0.5 gvs17 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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37.5%48.8g
Carbohydrate
9.54%12.4g
48.8 gvs12.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
NA
Sugars
1.94%1.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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 .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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46%17.5g
Fiber
15%5.72g
17.5 gvs5.72 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
41.7%23.3g
Protein
17.8%9.96g
23.3 gvs9.96 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

8.33%75μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
75 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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59%0.71mg
Vitamin B1
4.55%0.055mg
Thiamine
0.71 mgvs0.055 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.3%0.46mg
Vitamin B2
9.75%0.13mg
Riboflavin
0.46 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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39%6.25mg
Vitamin B3
22.7%3.63mg
Niacin, nicotinic acid, niacinamide
6.25 mgvs3.63 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
7.17%0.36mg
Vitamin B5
72.6%3.63mg
Pantothenic acid
0.36 mgvs3.63 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12%0.16mg
Vitamin B6
32%0.41mg
Pyridoxine
0.16 mgvs0.41 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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100%400μg
Vitamin B9
30.5%122μg
Folates and Folic Acid
400 μgvs122 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables 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 .

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153%138mg
Vitamin C
0.8%0.72mg
Ascorbic acid
138 mgvs0.72 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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

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NA
Vitamin E
89.7%13.5mg
Tocopherols and Tocotrienols
NA mgvs13.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
1.16%1.4μg
Phytomenadione or phylloquinone
NA μgvs1.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.17%92mg
Calcium
3.6%36mg
92 mgvs36 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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34.3%0.31mg
Copper
105%0.94mg
0.31 mgvs0.94 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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 .

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99%7.9mg
Iron
24.5%1.96mg
7.9 mgvs1.96 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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37.7%158mg
Magnesium
16%66.5mg
158 mgvs66.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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58%1.33mg
Manganese
47.3%1.1mg
1.33 mgvs1.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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 .

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56.5%396mg
Phosphorus
85%595mg
396 mgvs595 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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30.6%1042mg
Potassium
13%438mg
1042 mgvs438 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.1%5μg
Selenium
74.3%41μg
5 μgvs41 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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14%208mg
Sodium
0.1%1.55mg
208 mgvs1.55 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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22%2.4mg
Zinc
24.8%2.73mg
2.4 mgvs2.73 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.12%338g
Water
0.017%0.62g
338 gvs0.62 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Young Broadbeans vs Roasted Sunflower Seeds:
Comparing minerals per 300 calories for Young Broadbeans vs Roasted Sunflower Seeds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: