Comparing Nutrients in 500 calories Canned Refried Beans VS Sunflower Seed Flour

Weight per 500 calories

• Canned Refried Beans: 556g
• Sunflower Seed Flour: 153g

Partially Defatted Sunflower Seed Flour has 3.6 times more energy per unit of mass than Canned Refried Beans, which is high in comparison to other foods. Canned Refried Beans having average energy density.

Discover which food has more nutrients per 500 calories - Canned Refried Beans or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Canned Refried Beans	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	58.7% 0.94g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	7.83% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	42.3% 55g	130g per day for Men 19-50 years
Sugars	4.14% 3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	54% 20.6g	21% 7.98g	38g per day for Men 19-50 years
Protein	49.4% 27.7g	132% 73.7g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.34% 3.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	407% 4.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.8% 0.44mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	89% 1.15mg	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	15.3% 61μg	85% 340μg	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	37% 33.3mg	2.2% 2mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.72% 11.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	16% 161mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	292% 2.63mg	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	100% 8mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	132% 3.03mg	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% 511mg	151% 1057mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	3.02% 103mg	3400mg per day for Men 19-50 years
Selenium	58.6% 32.2μg	162% 89.3μg	55μg per day for Men 19-50 years
Sodium	137% 2056mg	0.31% 4.6mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	11.7% 432g	0.31% 11.5g	3700g per day for Men 19-50 years

Canned Refried Beans VS Sunflower Seed Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Refried Beans or Sunflower Seed Flour?

Lets compare vitamin content per 500 calories of Canned Refried Beans vs Sunflower Seed Flour:

• 500 calories of Canned Refried Beans have 16.7 times more Vitamin C than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 11.6 times more Vitamin B1, 5.5 times more Vitamin B3, 9.6 times more Vitamin B5, 2 times more Vitamin B6 and 5.6 times more Vitamin B9 than Canned Refried Beans.
• Both Canned Refried Beans and Sunflower Seed Flour provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Canned Refried Beans as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Refried Beans vs Sunflower Seed Flour:

• 500 calories of Canned Refried Beans have 17.2 times more Potassium, 446.7 times more Sodium and 37.7 times more Water than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 3.7 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 1.9 times more Manganese, 2.1 times more Phosphorus, 2.8 times more Selenium and 2.4 times more Zinc than Canned Refried Beans.
• Both Canned Refried Beans and Sunflower Seed Flour contain similar levels of Calcium per 500 calories.
• 500 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Refried Beans have 4.5 times more Fat, 16.6 times more Saturated Fat, 306.1 times more Omega 3, 1.5 times more Omega 6, 1.4 times more Carbohydrate and 2.6 times more Fiber than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 2.7 times more Protein than Canned Refried Beans.
• Both Canned Refried Beans and Sunflower Seed Flour offer comparable quantities of Energy per 500 calories.
• 500 calories of Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6