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

Weight per 300 calories

• Boiled Young Winged Beans: 790g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 16.3 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.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Beans	53%	15%	32%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Young Winged Beans	Toasted 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	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	107% 18g	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	7.68% 9.98g	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	NA	14.7% 5.57g	38g per day for Men 19-50 years
Protein	75% 42g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Beans	Toasted 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% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.15mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	30% 0.39mg	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% 115μg	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	0.75% 0.68mg	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

	Boiled Young Winged Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	48% 482mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	32.5% 0.29mg	99% 0.89mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	56.4% 237mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	54.2% 1.25mg	44.5% 1.02mg	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	80% 561mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	15.8% 8.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	19.2% 711g	0.013% 0.48g	3700g per day for Men 19-50 years

Boiled Young Winged Beans VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Young Winged Beans have 4.3 times more Vitamin B1, 4.1 times more Vitamin B2, 2.5 times more Vitamin B3, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 114 times more Vitamin C than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 10.6 times more Vitamin B5 than Boiled and Drained Young Winged Beans.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Boiled and Drained Young Winged Beans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Young Winged Beans have 17.4 times more Calcium, 2.6 times more Iron, 3.8 times more Magnesium, 1.2 times more Manganese, 9.1 times more Potassium and 1467.8 times more Water than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 3 times more Copper and 2.8 times more Phosphorus than Boiled and Drained Young Winged Beans.
• Both Boiled Young Winged Beans and Toasted Sunflower Seeds contain similar levels of Zinc per 300 calories.
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Young Winged Beans have 3.5 times more Omega 3, 2.5 times more Carbohydrate and 5 times more Protein than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 5.3 times more Fat, 2 times more Saturated Fat and 18.4 times more Omega 6 than Boiled and Drained Young Winged Beans.
• Both Boiled Young Winged Beans and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Young Winged Beans provide inadequate amounts of Omega 6
• 300 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3