Comparing Nutrients in 300 calories Sunflower Seeds VS Canned Adzuki Beans sweetened

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Canned Adzuki Beans sweetened: 127g

Sunflower Seeds have 2.5 times more energy per 100g than Canned Adzuki Beans sweetened. It has very high energy density when compared to other foods. Canned Adzuki Beans sweetened having above average energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Canned Adzuki Beans sweetened?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Adzuki Beans sweetened	6%	0%	94%

Macro Nutrients

	Sunflower Seeds	Canned Adzuki Beans sweetened	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.039% 0.038g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	NA	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	0.045% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	53.6% 69.6g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	NA	38g per day for Men 19-50 years
Protein	19% 10.7g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Adzuki Beans sweetened	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	9.57% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	8.18% 0.11mg	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	29% 117μg	34% 135μg	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	0.8% 0.72mg	0% 0mg	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	120% 18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Adzuki Beans sweetened	Recommended Dietary Allowance
Calcium	4% 40mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	37.3% 0.34mg	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	33.7% 2.7mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	9.34% 39.2mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	27.7% 0.64mg	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	48.4% 339mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	4.43% 151mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	7.36% 4.05μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	18.4% 276mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	18% 1.97mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	1.4% 51.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Canned Adzuki Beans sweetened:

• Dried Sunflower Seed Kernels have 5.9 times more Vitamin B1, 2.6 times more Vitamin B2, 5.4 times more Vitamin B3, 1.2 times more Vitamin B5 and 6.5 times more Vitamin B6 than Canned Adzuki Beans sweetened.
• Both Dried Sunflower Seed Kernels and Canned Adzuki Beans sweetened have similar amounts of Vitamin B9 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Adzuki Beans sweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Canned Adzuki Beans sweetened:

• Dried Sunflower Seed Kernels have 1.4 times more Calcium, 2.8 times more Copper, 1.9 times more Iron, 4.3 times more Magnesium, 1.6 times more Manganese, 3.6 times more Phosphorus, 2.2 times more Potassium, 6.7 times more Selenium and 1.3 times more Zinc than Canned Adzuki Beans sweetened.
• While Canned Adzuki Beans sweetened contain 59.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 696.1 times more Fat, 164.4 times more Saturated Fat, 1559 times more Omega 6 and 2.2 times more Protein than Canned Adzuki Beans sweetened.
• While Canned Adzuki Beans sweetened contain 6.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Adzuki Beans sweetened have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Adzuki Beans sweetened have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.