Comparing Nutrients in 500 calories Canned Refried Beans VS Sunflower Seeds

Weight per 500 calories

• Canned Refried Beans: 556g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 6.5 times more energy per unit of mass than Canned Refried Beans, which is very high in comparison to other foods. Canned Refried Beans having average energy density.

Which food has more nutrients per 500 calories - Canned Refried Beans or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Refried Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	58.7% 0.94g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	116% 19.7g	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	13% 17g	130g per day for Men 19-50 years
Sugars	4.14% 3g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	54% 20.6g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	49.4% 27.7g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.8% 0.44mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	88.6% 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	48.6% 194μg	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	1.33% 1.2mg	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	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.72% 11.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 161mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	171% 1.54mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	72.6% 1.67mg	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	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	58.6% 32.2μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	137% 2056mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	11.7% 432g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Canned Refried Beans have 1.4 times more Vitamin B2, 27.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Vitamin B1, 3.5 times more Vitamin B3, 2 times more Vitamin B6, 3.2 times more Vitamin B9 and 60.2 times more Vitamin E than Canned Refried Beans.
• Both Canned Refried Beans and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 500 kcal.
• Both Canned Refried Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Refried Beans have 2.4 times more Calcium, 1.8 times more Iron, 3.2 times more Potassium, 266.8 times more Sodium and 106.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Copper, 1.4 times more Magnesium, 1.4 times more Selenium and 1.3 times more Zinc than Canned Refried Beans.
• Both Canned Refried Beans and Dried Sunflower Seed Kernels have similar amounts of Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Refried Beans have 18.3 times more Omega 3, 4.4 times more Carbohydrate, 2.8 times more Fiber and 1.6 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Fat and 9.8 times more Omega 6 than Canned Refried Beans.
• Both Canned Refried Beans and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Canned Refried Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.