Comparing Nutrients in 300 calories Sunflower Seeds VS Canned Pinto Beans with Liquids

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Canned Pinto Beans with Liquids: 366g

Sunflower Seeds have 7.1 times more energy per 100g than Canned Pinto Beans with Liquids. It has very high energy density when compared to other foods. Canned Pinto Beans Solids and Liquids having average energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Canned Pinto Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Pinto Beans with Liquids	22%	6%	72%

Macro Nutrients

	Sunflower Seeds	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	2.1% 2.05g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	1.85% 0.31g	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	42.7% 55.5g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	5.15% 3.73g	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	44.3% 17g	38g per day for Men 19-50 years
Protein	19% 10.7g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Pinto Beans with Liquids	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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	4.5% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	9.95% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	21% 0.27mg	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	22% 88μg	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	2.85% 2.56mg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.4% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Calcium	4% 40mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	66% 0.59mg	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	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	28.7% 121mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	50.6% 1.16mg	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	48% 337mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	65.4% 980mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	18.6% 2.05mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	7.73% 286g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Canned Pinto Beans with Liquids:

• Dried Sunflower Seed Kernels have 4 times more Vitamin B1, 3.1 times more Vitamin B2, 4.4 times more Vitamin B3, 2.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 9 times more Vitamin E than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Pinto Beans Solids and Liquids have similar amounts of Vitamin B5 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Pinto Beans Solids and Liquids 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 Pinto Beans with Liquids:

• Dried Sunflower Seed Kernels have 1.6 times more Copper, 1.4 times more Magnesium and 1.3 times more Zinc than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 4.3 times more Calcium, 2 times more Iron, 3 times more Potassium, 212.1 times more Sodium and 117.7 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Pinto Beans Solids and Liquids have similar amounts of Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 12.9 times more Fat, 5.1 times more Saturated Fat and 37.6 times more Omega 6 than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 14 times more Omega 3, 5.4 times more Carbohydrate, 2.8 times more Sugars, 3.8 times more Fiber and 1.6 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Pinto Beans Solids and Liquids have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.