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Comparing Nutrients in 7 ounces Canned Refried BeansVS Toasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Canned Refried Beans
22%
20%
58%
Toasted Sunflower Seeds
10%
77%
13%
7 oz ▼

Macro Nutrients

6.16%179kcal
Energy
42.4%1228kcal
179 kcalvs1228 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
4.1%4g
Fat
116%113g
4 gvs113 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
3.9%1.25g
Saturated Fat
37%12g
1.25 gvs12 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
21%0.34g
Omega 3
9.8%0.16g
0.34 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.2%0.72g
Omega 6
436%74g
0.72 gvs74 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
20.7%27g
Carbohydrate
31.4%41g
27 gvs41 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
1.48%1.07g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.07 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
0%0g
Fructose
NA
≤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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
%1.07g
Sucrose
NA
1.07 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
19.3%7.34g
Fiber
60%23g
7.34 gvs23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
17.6%9.9g
Protein
61%34g
9.9 gvs34 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
12.6%0.15mg
Vitamin B1
53.7%0.64mg
Thiamine
0.15 mgvs0.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
12%0.16mg
Vitamin B2
43.5%0.57mg
Riboflavin
0.16 mgvs0.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.55%0.73mg
Vitamin B3
52%8.33mg
Niacin, nicotinic acid, niacinamide
0.73 mgvs8.33 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.5%0.38mg
Vitamin B5
280%14mg
Pantothenic acid
0.38 mgvs14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
15.7%0.2mg
Vitamin B6
123%1.6mg
Pyridoxine
0.2 mgvs1.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
5.46%22μg
Vitamin B9
118%472μg
Folates and Folic Acid
22 μgvs472 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
13.2%12mg
Vitamin C
3.1%2.78mg
Ascorbic acid
12 mgvs2.78 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
1.2%0.18mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.18 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
3.47%4.17μg
Vitamin K
NA
Phytomenadione or phylloquinone
4.17 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.75%57.5mg
Calcium
11.3%113mg
57.5 mgvs113 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
28.4%0.26mg
Copper
404%3.64mg
0.26 mgvs3.64 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
35.7%2.86mg
Iron
169%13.5mg
2.86 mgvs13.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16.5%69.5mg
Magnesium
61%256mg
69.5 mgvs256 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
25%0.57mg
Manganese
182%4.2mg
0.57 mgvs4.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
26%183mg
Phosphorus
328%2298mg
183 mgvs2298 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
18.6%633mg
Potassium
28.7%974mg
633 mgvs974 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
21%11.5μg
Selenium
NA
11.5 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
49%734mg
Sodium
0.4%5.95mg
734 mgvs5.95 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
10.5%1.15mg
Zinc
96%10.5mg
1.15 mgvs10.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
4.17%154g
Water
0.054%2g
154 gvs2 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Canned Refried Beans vs Toasted Sunflower Seeds:
Comparing minerals per 7 ounces for Canned Refried Beans vs Toasted Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



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