Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Boiled Hyacinth-Young beans with Salt

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Boiled Hyacinth-Young beans with Salt: 600g

Roasted Sunflower Seeds have 11.6 times more energy per 100g than Boiled Hyacinth-Young beans with Salt. It has very high energy density when compared to other foods. Boiled and Drained Hyacinth-Young beans with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Boiled Hyacinth-Young beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled Hyacinth-Young beans with Salt	23%	5%	72%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	3.38% 0.054g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	0.071% 0.012g	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	42.5% 55.2g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	15% 5.72g	NA	38g per day for Men 19-50 years
Protein	17.8% 9.96g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	6.36% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	10.6% 0.14mg	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	70.5% 282μg	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	34% 30.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Calcium	3.6% 36mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	32% 0.29mg	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	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	54.8% 1.26mg	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	42% 294mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	46.2% 1572mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	17.5% 9.6μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	95% 1428mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	14% 521g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Boiled Hyacinth-Young Beans With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Boiled Hyacinth-Young beans with Salt?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Boiled Hyacinth-Young beans with Salt:

• 300 calories of Roasted Sunflower Seeds have 1.3 times more Vitamin B3, 11.4 times more Vitamin B5 and 3 times more Vitamin B6 than Boiled Hyacinth-Young beans with Salt.
• While 300 kcal of Boiled and Drained Hyacinth-Young beans with Salt contain 6.1 times more Vitamin B1, 4.2 times more Vitamin B2, 2.3 times more Vitamin B9 and 42.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Hyacinth-Young beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Boiled Hyacinth-Young beans with Salt:

• 300 calories of Roasted Sunflower Seeds have 3.3 times more Copper, 2 times more Phosphorus and 4.3 times more Selenium than Boiled Hyacinth-Young beans with Salt.
• While 300 kcal of Boiled and Drained Hyacinth-Young beans with Salt contain 6.8 times more Calcium, 2.3 times more Iron, 3.8 times more Magnesium, 3.6 times more Potassium, 923.4 times more Sodium and 842.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Boiled Hyacinth-Young beans with Salt contain similar levels of Manganese and Zinc per 300 calories.
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 15.8 times more Fat, 3.8 times more Saturated Fat and 1408.2 times more Omega 6 than Boiled Hyacinth-Young beans with Salt.
• While 300 kcal of Boiled and Drained Hyacinth-Young beans with Salt contain 4.4 times more Carbohydrate and 1.8 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Boiled Hyacinth-Young beans with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Hyacinth-Young beans with Salt provide inadequate amounts of Omega 6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Hyacinth-Young beans with Salt provide inadequate amounts of Omega 3 in 300 calories.