Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Canned Black Beans low Salt

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Canned Black Beans low Salt: 330g

Oil Roasted Sunflower Seeds have 6.5 times more energy per 100g than Canned Black Beans low Salt. It has very high energy density when compared to other foods. Canned Black Beans low Salt having average energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Canned Black Beans low Salt?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Black Beans low Salt	26%	3%	71%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Black Beans low Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	42% 54.6g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	1.05% 0.76g	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	0% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	60% 22.7g	38g per day for Men 19-50 years
Protein	18% 10g	35.5% 20g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Black Beans low Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	38.5% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	30.4% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	14% 0.18mg	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	29.6% 119μg	50.3% 201μg	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	0.62% 0.56mg	9.9% 8.9mg	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	123% 18.4mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	6.3% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Black Beans low Salt	Recommended Dietary Allowance
Calcium	4.4% 44mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	70.3% 0.63mg	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	27% 2.17mg	78.3% 6.26mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	27.5% 115mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	33.4% 0.77mg	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	82.5% 577mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	30% 1015mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	30.3% 455mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	16% 1.8mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	6.74% 249g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Canned Black Beans Low Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Canned Black Beans low Salt?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Canned Black Beans low Salt:

• 300 calories of Oil Roasted Sunflower Seeds have 5.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 9 times more Vitamin E than Canned Black Beans low Salt.
• While 300 kcal of Canned Black Beans low Salt contain 2.8 times more Vitamin B1, 2.8 times more Vitamin B2, 1.7 times more Vitamin B9, 16 times more Vitamin C and 4.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Black Beans low Salt provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Black Beans low Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Canned Black Beans low Salt:

• 300 calories of Oil Roasted Sunflower Seeds have 1.4 times more Copper, 1.4 times more Manganese, 1.6 times more Phosphorus, 9.2 times more Selenium and 1.5 times more Zinc than Canned Black Beans low Salt.
• While 300 kcal of Canned Black Beans low Salt contain 2.6 times more Calcium, 2.9 times more Iron, 1.8 times more Magnesium, 4.1 times more Potassium, 299.3 times more Sodium and 319.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 27.2 times more Fat, 14.5 times more Saturated Fat and 77.3 times more Omega 6 than Canned Black Beans low Salt.
• While 300 kcal of Canned Black Beans low Salt contain 4.6 times more Omega 3, 4.7 times more Carbohydrate, 4.2 times more Fiber and 2 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Black Beans low Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Canned Black Beans low Salt provide inadequate amounts of Omega 6