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

Weight per 500 calories

• Sunflower Seed Butter: 81g
• Black Turtle Beans: 148g

Sunflower Seed Butter has 1.8 times more energy per 100g than Black Turtle Beans. It has very high energy density when compared to other foods. Raw Black Turtle Beans having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Sunflower Seed Butter	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	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	1.83% 0.31g	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	71.8% 93g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	4.3% 3.13g	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	60% 23g	38g per day for Men 19-50 years
Protein	25% 14g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	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	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	26.5% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	32.4% 0.42mg	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	164% 655μg	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	0% 0mg	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	2.06% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.9% 8.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Black Turtle Beans	Recommended Dietary Allowance
Calcium	5.2% 52mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	164% 1.47mg	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	160% 13mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	64% 1.47mg	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	93% 649mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	65% 2212mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	8.6% 4.7μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	0.88% 13.3mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	0.44% 16.2g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Black Turtle Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Sunflower Seed Butter have 1.9 times more Vitamin B3 and 59.9 times more Vitamin E than Black Turtle Beans.
• While 500 kcal of Raw Black Turtle Beans contain 30.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B5 and 3.4 times more Vitamin B9 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Black Turtle Beans provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• 500 calories of Black Turtle Beans have insufficient amounts of Vitamin E
• Both Sunflower Seed Butter no Salt as well as Raw Black Turtle Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Sunflower Seed Butter have 17.9 times more Selenium and 1.2 times more Zinc than Black Turtle Beans.
• While 500 kcal of Raw Black Turtle Beans contain 4.6 times more Calcium, 3.8 times more Iron and 4.7 times more Potassium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Black Turtle Beans contain similar levels of Copper, Magnesium, Manganese and Phosphorus per 500 calories.
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium
• 500 calories of Black Turtle Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Butter have 33.7 times more Fat, 11.1 times more Saturated Fat, 25.4 times more Omega 6 and 2.7 times more Sugars than Black Turtle Beans.
• While 500 kcal of Raw Black Turtle Beans contain 6.4 times more Omega 3, 4.9 times more Carbohydrate, 4.9 times more Fiber and 2.2 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and 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 Black Turtle Beans provide inadequate amounts of Omega 6