Comparing Nutrients in 500 calories Boiled Black Beans VS Toasted Sunflower Seeds

Weight per 500 calories

• Boiled Black Beans: 379g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 4.7 times more energy per unit of mass than Boiled Black Beans, which is very high in comparison to other foods. Boiled Black Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Black Beans or Toasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Boiled Black Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	1.67% 1.2g	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	86.7% 33g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	60% 33.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.92mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	50% 0.65mg	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	141% 564μg	48% 192μg	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% 0mg	1.26% 1.13mg	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	22% 3.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.2% 102mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	165% 1.5mg	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	99% 7.95mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	63% 265mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	74.2% 1.7mg	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	75.8% 530mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	39.5% 1345mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	NA	55μg per day for Men 19-50 years
Sodium	0.25% 3.8mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.24mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	6.73% 249g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Black Beans vs Toasted Sunflower Seeds:

• Boiled Black Beans have 3.5 times more Vitamin B1 and 2.9 times more Vitamin B9 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B3, 6.2 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled Black Beans.
• Both Boiled Black Beans and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 500 kcal.
• Both Boiled Black Beans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Black Beans vs Toasted Sunflower Seeds:

• Boiled Black Beans have 2.2 times more Calcium, 1.4 times more Iron, 2.5 times more Magnesium, 3.4 times more Potassium and 308.3 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Copper and 1.8 times more Phosphorus than Boiled Black Beans.
• Both Boiled Black Beans and Toasted Sunflower Seed Kernels no Salt have similar amounts of Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Black Beans have 6.2 times more Omega 3, 5.4 times more Carbohydrate, 3.5 times more Fiber and 2.4 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 22.4 times more Fat, 9.1 times more Saturated Fat and 63.3 times more Omega 6 than Boiled Black Beans.
• Both Boiled Black Beans and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Boiled Black Beans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.