Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Boiled Mothbeans

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Boiled Mothbeans: 256g

Toasted Sunflower Seeds have 5.3 times more energy per 100g than Boiled Mothbeans. It has very high energy density when compared to other foods. Boiled Mothbeans having average energy density.

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Boiled Mothbeans?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled Mothbeans	26%	4%	70%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Mothbeans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.68% 9.98g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	NA	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	14.7% 5.57g	NA	38g per day for Men 19-50 years
Protein	15% 8.34g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled Mothbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.28% 2.56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	18.3% 0.24mg	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% 115μg	92% 367μg	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	0.75% 0.68mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Boiled Mothbeans	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	0.77% 7.7mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	46.7% 0.42mg	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	41.3% 3.3mg	101% 8.05mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	63.5% 267mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	58.8% 1.35mg	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	80% 561mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	23% 779mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.18μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	1.7% 25.6mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	4.8% 178g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Boiled Mothbeans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Boiled Mothbeans?

Lets compare vitamin content per 300 calories of Toasted Sunflower Seeds vs Boiled Mothbeans:

• 300 calories of Toasted Sunflower Seeds have 2.3 times more Vitamin B2, 3.4 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled Mothbeans.
• While 300 kcal of Boiled Mothbeans contain 2 times more Vitamin B1 and 3.2 times more Vitamin B9 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Boiled Mothbeans provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Boiled Mothbeans have insufficient amounts of Vitamin B2
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled Mothbeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Toasted Sunflower Seeds vs Boiled Mothbeans:

• 300 calories of Toasted Sunflower Seeds have 2.1 times more Copper, 1.5 times more Phosphorus and 1.7 times more Zinc than Boiled Mothbeans.
• While 300 kcal of Boiled Mothbeans contain 2.4 times more Iron, 4.3 times more Magnesium, 1.3 times more Manganese and 3.3 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled Mothbeans lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have 19.5 times more Fat, 9.1 times more Saturated Fat and 42.8 times more Omega 6 than Boiled Mothbeans.
• While 300 kcal of Boiled Mothbeans contain 6 times more Omega 3, 5.4 times more Carbohydrate and 2.4 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Boiled Mothbeans offer comparable quantities of Energy per 300 calories.
• 300 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Boiled Mothbeans provide inadequate amounts of Omega 6