Comparing Nutrients in 500 calories Sunflower Seeds VS Yardlong Beans

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Yardlong Beans: 144g

Sunflower Seeds have 1.7 times more energy per 100g than Yardlong Beans. It has very high energy density when compared to other foods. Raw Yardlong Beans having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Sunflower Seeds	Yardlong Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	1.95% 1.9g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	68.6% 89.2g	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	41.7% 16g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	62.6% 35g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0.48% 4.32μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	41% 0.53mg	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	237% 948μg	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	2.56% 2.3mg	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	Yardlong Beans	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	141% 1.27mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	116% 487mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	100% 2.3mg	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	80.7% 565mg	115% 805mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	49% 1667mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	21.5% 12μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	1.63% 24.5mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	46% 5.04mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.33% 12g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.3 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw Yardlong Beans.
• While Raw Yardlong Beans contain 2.3 times more Vitamin B5 and 4.9 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Yardlong Beans have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Yardlong Beans:

• Dried Sunflower Seed Kernels have 1.2 times more Copper and 3.8 times more Selenium than Raw Yardlong Beans.
• While Raw Yardlong Beans contain 3 times more Calcium, 2.8 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus and 3 times more Potassium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Yardlong Beans have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 23.3 times more Fat, 7.8 times more Saturated Fat and 44.5 times more Omega 6 than Raw Yardlong Beans.
• While Raw Yardlong Beans contain 7.2 times more Omega 3, 5.2 times more Carbohydrate, 2.2 times more Fiber and 2 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Yardlong Beans have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Yardlong Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.