Comparing Nutrients in 500 calories Oil Roasted Sunflower Seed Kernels with Salt VS Canned Kidney Beans

Weight per 500 calories

• Oil Roasted Sunflower Seed Kernels with Salt: 84.5g
• Canned Kidney Beans: 595g

Oil Roasted Sunflower Seed Kernels with Salt have 7 times more energy per 100g than Canned Kidney Beans. It has very high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seed Kernels with Salt or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seed Kernels with Salt	13%	73%	14%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Oil Roasted Sunflower Seed Kernels with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	15% 11g	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	0% 0g	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	% 0.63g	% 0g	g per day for Men 19-50 years
Sucrose	% 2g	% 11g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	30.3% 17g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seed Kernels with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	34% 0.44mg	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	49.4% 198μg	53.6% 214μg	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	1.03% 0.93mg	7.94% 7.14mg	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	205% 30.7mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seed Kernels with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	89.3% 0.8mg	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	45% 3.6mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	43.5% 1mg	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	137% 962mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	17% 256mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	12.6% 465g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seed Kernels With Salt VS Canned Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seed Kernels with Salt or Canned Kidney Beans?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seed Kernels with Salt vs Canned Kidney Beans:

• 500 calories of Oil Roasted Sunflower Seed Kernels with Salt have 1.4 times more Vitamin B3, 7.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 257.7 times more Vitamin E than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 2.6 times more Vitamin B1, 1.3 times more Vitamin B2 and 9.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels with Salt.
• Both Oil Roasted Sunflower Seed Kernels with Salt and Canned Kidney Beans provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Oil Roasted Sunflower Seed Kernels with Salt have insufficient amounts of Vitamin K
• 500 calories of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seed Kernels with Salt vs Canned Kidney Beans:

• 500 calories of Oil Roasted Sunflower Seed Kernels with Salt have 1.9 times more Copper, 1.8 times more Manganese, 1.8 times more Phosphorus, 12.3 times more Selenium and 1.6 times more Zinc than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 2.8 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium, 3.5 times more Potassium, 6.9 times more Sodium and 357.1 times more Water than Oil Roasted Sunflower Seed Kernels with Salt.
• 500 calories of Oil Roasted Sunflower Seed Kernels with Salt lack sufficient amounts of Calcium
• 500 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seed Kernels with Salt have 12.1 times more Fat, 7.1 times more Saturated Fat and 45.8 times more Omega 6 than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 7.1 times more Omega 3, 4.5 times more Carbohydrate, 4.2 times more Sugars, 2.9 times more Fiber and 1.8 times more Protein than Oil Roasted Sunflower Seed Kernels with Salt.
• Both Oil Roasted Sunflower Seed Kernels with Salt and Canned Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Sunflower Seed Kernels with Salt provide inadequate amounts of Omega 3
• 500 calories of Canned Kidney Beans provide inadequate amounts of Omega 6