Comparing Nutrients in 500 calories Black Beans VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Black Beans: 147g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Raw Black Beans, which is very high in comparison to other foods. Black Beans having high energy density.

Discover which food has more nutrients per 500 calories - Black Beans or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Black Beans	25%	4%	71%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Black Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	15% 19.3g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	3.62% 2.63g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	60% 22.7g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Black Beans	Oil Roasted 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	110% 1.3mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.8% 0.28mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.4% 1.3mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	51.5% 0.67mg	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	163% 651μg	49.4% 198μg	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	1.03% 0.93mg	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	2.05% 0.31mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.84% 8.2μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 180mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	169% 1.52mg	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	92% 7.36mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.55mg	76.4% 1.76mg	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	73.7% 516mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	64% 2174mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	8.53% 4.7μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.33mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.35mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.035% 1.3g	3700g per day for Men 19-50 years

Black Beans VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Black Beans or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Black Beans vs Oil Roasted Sunflower Seeds:

• 500 calories of Black Beans have 4.9 times more Vitamin B1 and 3.3 times more Vitamin B9 than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 4.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 99.7 times more Vitamin E than Raw Black Beans.
• Both Black Beans and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Black Beans have insufficient amounts of Vitamin E
• Both Raw Black Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Black Beans vs Oil Roasted Sunflower Seeds:

• 500 calories of Black Beans have 2.5 times more Calcium, 2 times more Iron, 2.3 times more Magnesium, 5.3 times more Potassium and 1.2 times more Zinc than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 1.9 times more Phosphorus and 14.1 times more Selenium than Raw Black Beans.
• Both Black Beans and Oil Roasted Sunflower Seeds contain similar levels of Copper and Manganese per 500 calories.
• 500 calories of Black Beans lack sufficient amounts of Selenium
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Black Beans have 6 times more Omega 3, 4.7 times more Carbohydrate, 2.5 times more Fiber and 1.9 times more Protein than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 20.8 times more Fat, 11.1 times more Saturated Fat and 59.4 times more Omega 6 than Raw Black Beans.
• Both Black Beans and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Black Beans provide inadequate amounts of Omega 6
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3