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Comparing Nutrients in 300 calories Young BroadbeansVS Toasted Sunflower Seeds

Weight per 300 calories

Young Broadbeans
417g
Toasted Sunflower Seeds
48.5g

Toasted Sunflower Seed Kernels no Salt have 8.6 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 Toasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Young Broadbeans
30%
7%
63%
Toasted Sunflower Seeds
10%
77%
13%
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
28.4%27.5g
2.5 gvs27.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.8%0.58g
Saturated Fat
9%2.9g
0.58 gvs2.9 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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49.2%0.79g
Omega 3
2.4%0.038g
0.79 gvs0.038 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.94%0.5g
Omega 6
107%18g
0.5 gvs18 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
7.68%9.98g
48.8 gvs9.98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA 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
14.7%5.57g
17.5 gvs5.57 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
41.7%23.3g
Protein
15%8.34g
23.3 gvs8.34 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
13%0.16mg
Thiamine
0.71 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.3%0.46mg
Vitamin B2
10.6%0.14mg
Riboflavin
0.46 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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39%6.25mg
Vitamin B3
12.7%2.03mg
Niacin, nicotinic acid, niacinamide
6.25 mgvs2.03 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
68.4%3.42mg
Pantothenic acid
0.36 mgvs3.42 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12%0.16mg
Vitamin B6
30%0.39mg
Pyridoxine
0.16 mgvs0.39 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
29%115μg
Folates and Folic Acid
400 μgvs115 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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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
0.75%0.68mg
Ascorbic acid
138 mgvs0.68 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
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.17%92mg
Calcium
2.76%27.6mg
92 mgvs27.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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34.3%0.31mg
Copper
99%0.89mg
0.31 mgvs0.89 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
41.3%3.3mg
7.9 mgvs3.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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37.7%158mg
Magnesium
15%62.5mg
158 mgvs62.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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58%1.33mg
Manganese
44.5%1.02mg
1.33 mgvs1.02 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables 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 .

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56.5%396mg
Phosphorus
80%561mg
396 mgvs561 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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30.6%1042mg
Potassium
7%238mg
1042 mgvs238 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.1%5μg
Selenium
NA
5 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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14%208mg
Sodium
0.097%1.45mg
208 mgvs1.45 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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22%2.4mg
Zinc
23.4%2.57mg
2.4 mgvs2.57 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.12%338g
Water
0.013%0.48g
338 gvs0.48 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 Toasted Sunflower Seeds:
Comparing minerals per 300 calories for Young Broadbeans vs Toasted Sunflower Seeds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: