Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Canned Kidney Beans

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Canned Kidney Beans: 357g

Roasted Sunflower Seeds have 6.9 times more energy per 100g than Canned Kidney Beans. It has very high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	40% 51.8g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	9.1% 6.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	15% 5.72g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	20.3% 0.26mg	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	30.5% 122μg	32% 129μg	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	4.76% 4.3mg	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	89.7% 13.5mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.6% 36mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	53.6% 0.48mg	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	24.5% 1.96mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	26% 0.6mg	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	85% 595mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Canned Kidney Beans:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.5 times more Vitamin B3, 7.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 188.4 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.6 times more Vitamin B1, 1.4 times more Vitamin B2, 5.9 times more Vitamin C and 10.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Canned Kidney Beans:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Copper, 1.8 times more Manganese, 1.9 times more Phosphorus, 12.7 times more Selenium and 1.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Calcium, 2.1 times more Iron, 1.5 times more Magnesium, 1.9 times more Potassium, 683.6 times more Sodium and 450.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 12 times more Fat, 5.3 times more Saturated Fat and 44.6 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8.2 times more Omega 3, 4.2 times more Carbohydrate, 4.7 times more Sugars, 2.7 times more Fiber and 1.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.