Comparing Nutrients in 500 calories Sunflower Seed Flour VS California Red Kidney Beans

Weight per 500 calories

• Sunflower Seed Flour: 153g
• California Red Kidney Beans: 152g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Sunflower Seed Flour or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sunflower Seed Flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	7.83% 1.33g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	69.7% 91g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21% 7.98g	99% 37.7g	38g per day for Men 19-50 years
Protein	132% 73.7g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.34% 3.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	407% 4.9mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	46.3% 0.6mg	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	85% 340μg	149% 597μg	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	2.2% 2mg	7.58% 6.8mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	17.5% 175mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	185% 1.67mg	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	127% 10mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	66% 1.5mg	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	151% 1057mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	3.02% 103mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	162% 89.3μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.6mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.48% 18g	3700g per day for Men 19-50 years

Sunflower Seed Flour VS California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Flour or California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Sunflower Seed Flour vs California Red Kidney Beans:

• 500 calories of Sunflower Seed Flour have 6.1 times more Vitamin B1, 1.2 times more Vitamin B2, 3.6 times more Vitamin B3, 8.6 times more Vitamin B5 and 1.9 times more Vitamin B6 than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 1.8 times more Vitamin B9 than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Flour vs California Red Kidney Beans:

• 500 calories of Sunflower Seed Flour have 1.6 times more Copper, 2.2 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus, 18.4 times more Selenium and 2 times more Zinc than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 1.7 times more Calcium, 1.4 times more Iron and 22 times more Potassium than Partially Defatted Sunflower Seed Flour.
• 500 calories of Sunflower Seed Flour lack sufficient amounts of Potassium
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Flour have 2 times more Protein than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 1.6 times more Carbohydrate and 4.7 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and California Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• Both Partially Defatted Sunflower Seed Flour as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.