Comparing Nutrients in 500 calories Sunflower Seeds VS Canned Cranberry Beans

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Canned Cranberry Beans: 602g

Sunflower Seeds have 7 times more energy per 100g than Canned Cranberry Beans. It has very high energy density when compared to other foods. Canned Cranberry Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Cranberry Beans	26%	3%	71%

Macro Nutrients

	Sunflower Seeds	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	2.34% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	70% 91g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	100% 38g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	19.6% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	25.5% 0.33mg	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	48.6% 194μg	116% 464μg	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	1.33% 1.2mg	5.35% 4.8mg	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	201% 30mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	20.5% 205mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	95% 0.86mg	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	56% 4.5mg	117% 9.34mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	52.4% 1.2mg	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	80.7% 565mg	74% 518mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	46% 1566mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	12.6% 467g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 5.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3 and 3.5 times more Vitamin B6 than Canned Cranberry Beans.
• While Canned Cranberry Beans contain 2.4 times more Vitamin B9 and 4 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Cranberry Beans have similar amounts of Vitamin B5 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Dried Sunflower Seed Kernels have 1.8 times more Copper, 1.4 times more Magnesium, 1.4 times more Manganese and 2.4 times more Selenium than Canned Cranberry Beans.
• While Canned Cranberry Beans contain 3.1 times more Calcium, 2.1 times more Iron, 2.8 times more Potassium, 259.6 times more Sodium and 115.4 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Cranberry Beans have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 26.1 times more Fat, 8.8 times more Saturated Fat and 49.6 times more Omega 6 than Canned Cranberry Beans.
• While Canned Cranberry Beans contain 6.4 times more Omega 3, 5.3 times more Carbohydrate, 5.2 times more Fiber and 1.9 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Cranberry Beans have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.