Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Boiled Winged Beans with Salt

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Boiled Winged Beans with Salt: 340g

Roasted Sunflower Seeds have 4 times more energy per 100g than Boiled Winged Beans with Salt. It has very high energy density when compared to other foods. Boiled Winged Beans with Salt having average energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Boiled Winged Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled Winged Beans with Salt	27%	34%	39%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	8.77% 2.8g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	29% 4.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	39% 51g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	25% 9.54g	NA	38g per day for Men 19-50 years
Protein	29.7% 16.6g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	83.6% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	33.8% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	12.3% 0.16mg	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	51% 204μg	8.5% 34μg	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	1.34% 1.2mg	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	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Calcium	6% 60mg	48.3% 483mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	292% 2.63mg	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% 3.26mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	43.7% 184mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	177% 4.08mg	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	142% 992mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	18% 9.86μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	56.5% 847mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	6.18% 229g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Boiled Winged Beans with Salt:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Vitamin B3, 11.4 times more Vitamin B5, 4.3 times more Vitamin B6 and 6 times more Vitamin B9 than Boiled Winged Beans with Salt.
• While Boiled Winged Beans with Salt contain 11 times more Vitamin B1 and 2.1 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled Winged Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Boiled Winged Beans with Salt:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Phosphorus and 6.9 times more Selenium than Boiled Winged Beans with Salt.
• While Boiled Winged Beans with Salt contain 8 times more Calcium, 1.7 times more Copper, 4.5 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 1.3 times more Potassium, 328.6 times more Sodium and 221.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled Winged Beans with Salt have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Fat, 1.6 times more Saturated Fat and 5.7 times more Omega 6 than Boiled Winged Beans with Salt.
• While Boiled Winged Beans with Salt contain 5.4 times more Omega 3, 2.5 times more Carbohydrate and 2.2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled Winged Beans with Salt have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled Winged Beans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.