Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Boiled Mothbeans

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Boiled Mothbeans: 85.5g

Oil Roasted Sunflower Seeds have 5.1 times more energy per 100g than Boiled Mothbeans. It has very high energy density when compared to other foods. Boiled Mothbeans having average energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Boiled Mothbeans?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Mothbeans	26%	4%	70%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Mothbeans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	13.8% 18g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	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	0% 0g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	NA	38g per day for Men 19-50 years
Protein	6.05% 3.4g	12% 6.68g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Mothbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.095% 0.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	1.5% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	3.57% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	6.1% 0.079mg	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	9.9% 39.5μg	30.6% 122μg	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	0.21% 0.19mg	0.95% 0.85mg	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	41% 6.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Mothbeans	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	0.26% 2.56mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	15.6% 0.14mg	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	9.04% 0.72mg	33.5% 2.7mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	21% 89mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	19.6% 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	27.5% 192mg	18.3% 128mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	7.64% 260mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	4.35% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	0.57% 8.55mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	4.6% 0.5mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	1.6% 59g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Boiled Mothbeans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Boiled Mothbeans?

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Boiled Mothbeans:

• 100 calories of Oil Roasted Sunflower Seeds have 2.4 times more Vitamin B2, 1.2 times more Vitamin B3, 3.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled Mothbeans.
• While 100 kcal of Boiled Mothbeans contain 2 times more Vitamin B1 and 3.1 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• 100 calories of Boiled Mothbeans have insufficient amounts of Vitamin B2
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled Mothbeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Boiled Mothbeans:

• 100 calories of Oil Roasted Sunflower Seeds have 2.2 times more Copper, 1.5 times more Phosphorus, 5.5 times more Selenium and 1.7 times more Zinc than Boiled Mothbeans.
• While 100 kcal of Boiled Mothbeans contain 3.7 times more Iron, 4.1 times more Magnesium, 1.3 times more Manganese and 3.2 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled Mothbeans lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Sunflower Seeds have 18.4 times more Fat, 11.3 times more Saturated Fat and 41 times more Omega 6 than Boiled Mothbeans.
• While 100 kcal of Boiled Mothbeans contain 5.6 times more Omega 3, 4.6 times more Carbohydrate and 2 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Boiled Mothbeans offer comparable quantities of Energy per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 100 calories of Boiled Mothbeans provide inadequate amounts of Omega 6