Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Hyacinth-Young beans

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Hyacinth-Young beans: 217g

Roasted Sunflower Seeds have 12.7 times more energy per 100g than Hyacinth-Young beans. It has very high energy density when compared to other foods. Raw Hyacinth-Young beans having low energy density.

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Roasted Sunflower Seeds	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	0.45% 0.43g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	0.013% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	15.4% 20g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	12.2% 8.87g	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	5% 1.9g	19% 7.17g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.4% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	7.07% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	4% 0.052mg	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	10% 40.7μg	33.7% 135μg	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	0.27% 0.24mg	31% 28mg	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	30% 4.5mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	32.8% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	1.2% 12mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	11.4% 0.1mg	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	8.16% 0.65mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	19.4% 0.45mg	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	28.4% 198mg	15.2% 107mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	0.29% 4.35mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	7.3% 0.8mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	5.16% 191g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Hyacinth-Young beans:

• Dry Roasted Sunflower Seed Kernels no Salt have 10.1 times more Vitamin B5, 2.6 times more Vitamin B6 and 4 times more Vitamin E than Raw Hyacinth-Young beans.
• While Raw Hyacinth-Young beans contain more Vitamin A, 9.2 times more Vitamin B1, 4.7 times more Vitamin B2, 3.3 times more Vitamin B9, 116.6 times more Vitamin C and 84.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Hyacinth-Young beans have similar amounts of Vitamin B3 per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Hyacinth-Young beans:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.1 times more Copper, 1.9 times more Phosphorus and 4.2 times more Selenium than Raw Hyacinth-Young beans.
• While Raw Hyacinth-Young beans contain 9 times more Calcium, 2.5 times more Iron, 3.9 times more Magnesium, 3.8 times more Potassium and 926.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Hyacinth-Young beans have similar amounts of Manganese and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 19.7 times more Fat, 4.7 times more Saturated Fat and 2591 times more Omega 6 than Raw Hyacinth-Young beans.
• While Raw Hyacinth-Young beans contain 4.8 times more Carbohydrate, 18.9 times more Sugars, 3.8 times more Fiber and 1.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Hyacinth-Young beans have similar amounts of Energy per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Hyacinth-Young beans have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.