Comparing Nutrients in 300 calories Boiled Young Winged Beans VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Boiled Young Winged Beans: 790g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 15.6 times more energy per unit of mass than Boiled and Drained Young Winged Beans, which is very high in comparison to other foods. Boiled Young Winged Beans having low energy density.

Which food has more nutrients per 300 calories - Boiled Young Winged Beans or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Beans	53%	15%	32%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Young Winged Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.37% 5.2g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.3g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	NA	2.17% 1.58g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	NA	14% 5.37g	38g per day for Men 19-50 years
Protein	75% 42g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.5% 31.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.6% 0.68mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.15mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	31% 0.4mg	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	69% 276μg	29.6% 119μg	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	86% 77.4mg	0.62% 0.56mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Winged Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	48% 482mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	32.5% 0.29mg	102% 0.91mg	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	108% 8.6mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	56.4% 237mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	54.2% 1.25mg	46% 1.05mg	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	28% 197mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	15.8% 8.7μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	19.2% 711g	0.021% 0.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Young Winged Beans vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Young Winged Beans have more Vitamin A, 4.2 times more Vitamin B1, 4 times more Vitamin B2, 2.5 times more Vitamin B3, 1.6 times more Vitamin B6, 2.3 times more Vitamin B9 and 138.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10.9 times more Vitamin B5 than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Young Winged Beans vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Young Winged Beans have 10.9 times more Calcium, 4 times more Iron, 3.7 times more Magnesium, 8.8 times more Potassium and 911.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.1 times more Copper, 2.9 times more Phosphorus and 4.6 times more Selenium than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Young Winged Beans have 3.3 times more Omega 3, 2.2 times more Carbohydrate and 4.1 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5 times more Fat, 2.5 times more Saturated Fat and 17.6 times more Omega 6 than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Young Winged Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.