Comparing Nutrients in 500 calories Sunflower Seed Butter VS Canned Black Turtle Beans

Weight per 500 calories

• Sunflower Seed Butter: 81g
• Canned Black Turtle Beans: 550g

Sunflower Seed Butter has 6.8 times more energy per 100g than Canned Black Turtle Beans. It has very high energy density when compared to other foods. Canned Black Turtle Beans having average energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Canned Black Turtle Beans?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Canned Black Turtle Beans	26%	3%	71%

Macro Nutrients

	Sunflower Seed Butter	Canned Black Turtle Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	70% 91g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	1.74% 1.26g	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	% 8.5g	NA	g per day for Men 19-50 years
Fiber	12% 4.6g	100% 38g	38g per day for Men 19-50 years
Protein	25% 14g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Canned Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	23.2% 0.3mg	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	48% 192μg	83.8% 335μg	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	2.43% 2.2mg	16.5% 15mg	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	124% 18.5mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Canned Black Turtle Beans	Recommended Dietary Allowance
Calcium	5.2% 52mg	19.2% 192mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	117% 1.05mg	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	41.7% 3.34mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	45.8% 192mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	55.7% 1.3mg	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	77% 540mg	84.8% 593mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	49.8% 1692mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	141% 2110mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	11.2% 416g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Canned Black Turtle Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Canned Black Turtle Beans?

Lets compare vitamin content per 500 calories of Sunflower Seed Butter vs Canned Black Turtle Beans:

• 500 calories of Sunflower Seed Butter have 1.6 times more Vitamin B3, 1.5 times more Vitamin B6 and 5.4 times more Vitamin E than Canned Black Turtle Beans.
• While 500 kcal of Canned Black Turtle Beans contain 17.9 times more Vitamin B1, 5 times more Vitamin B2, 1.7 times more Vitamin B9 and 6.8 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Canned Black Turtle Beans provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Sunflower Seed Butter no Salt as well as Canned Black Turtle Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Butter vs Canned Black Turtle Beans:

• 500 calories of Sunflower Seed Butter have 1.2 times more Copper, 1.3 times more Magnesium, 1.3 times more Manganese, 11.8 times more Selenium and 1.3 times more Zinc than Canned Black Turtle Beans.
• While 500 kcal of Canned Black Turtle Beans contain 3.7 times more Calcium, 3.1 times more Iron, 3.6 times more Potassium, 867.9 times more Sodium and 827.2 times more Water than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Canned Black Turtle Beans contain similar levels of Phosphorus per 500 calories.
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Butter have 28.1 times more Fat, 9.2 times more Saturated Fat, 21.1 times more Omega 6 and 6.8 times more Sugars than Canned Black Turtle Beans.
• While 500 kcal of Canned Black Turtle Beans contain 7.7 times more Omega 3, 4.8 times more Carbohydrate, 8.2 times more Fiber and 2.4 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Canned Black Turtle Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3
• 500 calories of Canned Black Turtle Beans provide inadequate amounts of Omega 6