Comparing Nutrients in 300 calories Boiled Mothbeans with Salt VS Toasted Sunflower Seeds

Weight per 300 calories

• Boiled Mothbeans with Salt: 256g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 5.3 times more energy per unit of mass than Boiled Mothbeans with Salt, which is very high in comparison to other foods. Boiled Mothbeans with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Mothbeans with Salt or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Mothbeans with Salt	26%	4%	70%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Mothbeans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	14.7% 5.57g	38g per day for Men 19-50 years
Protein	35.8% 20g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Boiled Mothbeans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.28% 2.56μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	30% 0.39mg	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	92% 367μg	29% 115μg	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	2.85% 2.56mg	0.75% 0.68mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mothbeans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.77% 7.7mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	99% 0.89mg	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	101% 8.05mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	63.5% 267mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	58.8% 1.35mg	44.5% 1.02mg	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	55% 385mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	23% 779mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	13% 7.18μg	NA	55μg per day for Men 19-50 years
Sodium	42% 631mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.013% 0.48g	3700g per day for Men 19-50 years

Boiled Mothbeans With Salt VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Mothbeans with Salt or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Boiled Mothbeans with Salt vs Toasted Sunflower Seeds:

• 300 calories of Boiled Mothbeans with Salt have 2 times more Vitamin B1 and 3.2 times more Vitamin B9 than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B2, 3.4 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled Mothbeans with Salt.
• Both Boiled Mothbeans with Salt and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Boiled Mothbeans with Salt have insufficient amounts of Vitamin B2
• Both Boiled Mothbeans with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Mothbeans with Salt vs Toasted Sunflower Seeds:

• 300 calories of Boiled Mothbeans with Salt have 2.4 times more Iron, 4.3 times more Magnesium, 1.3 times more Manganese, 3.3 times more Potassium and 433.8 times more Sodium than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Copper, 1.5 times more Phosphorus and 1.7 times more Zinc than Boiled Mothbeans with Salt.
• Both Boiled Mothbeans with Salt as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Mothbeans with Salt have 6 times more Omega 3, 5.4 times more Carbohydrate and 2.4 times more Protein than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 19.5 times more Fat, 9.1 times more Saturated Fat and 42.8 times more Omega 6 than Boiled Mothbeans with Salt.
• Both Boiled Mothbeans with Salt and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Mothbeans with Salt provide inadequate amounts of Omega 6
• 300 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3