Comparing Nutrients in 100 calories Boiled Navy Beans VS Toasted Sunflower Seeds

Weight per 100 calories

• Boiled Navy Beans: 71.4g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 4.4 times more energy per unit of mass than Boiled Navy Beans, which is very high in comparison to other foods. Boiled Navy Beans having average energy density.

Discover which food has more nutrients per 100 calories - Boiled Navy Beans or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Navy Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.44g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	7.9% 0.13g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	0.36% 0.26g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.26g	NA	g per day for Men 19-50 years
Fiber	19.7% 7.5g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	10.5% 5.88g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.63% 0.047mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.6% 0.099mg	10% 0.13mg	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	25% 100μg	9.6% 38.4μg	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	0.71% 0.64mg	0.25% 0.23mg	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	0.048% 0.007mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.36% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.93% 49.3mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.039% 1.57μg	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	21% 1.7mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	9% 38mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	15% 0.34mg	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	14.7% 103mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	3.77% 2.07μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	0.004% 0.16g	3700g per day for Men 19-50 years

Boiled Navy Beans VS Toasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Navy Beans or Toasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Boiled Navy Beans vs Toasted Sunflower Seeds:

• 100 calories of Boiled Navy Beans have 3.2 times more Vitamin B1 and 2.6 times more Vitamin B9 than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B3, 6 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled Navy Beans.
• Both Boiled Navy Beans and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per 100 calories.
• Both Boiled Navy Beans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Navy Beans vs Toasted Sunflower Seeds:

• 100 calories of Boiled Navy Beans have 5.4 times more Calcium, 1.5 times more Iron, 1.8 times more Magnesium and 3.5 times more Potassium than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 2 times more Copper and 1.8 times more Phosphorus than Boiled Navy Beans.
• Both Boiled Navy Beans and Toasted Sunflower Seeds contain similar levels of Manganese and Zinc per 100 calories.
• 100 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Navy Beans have 9.9 times more Omega 3, 5.6 times more Carbohydrate, 4 times more Fiber and 2.1 times more Protein than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 20.7 times more Fat, 13.7 times more Saturated Fat and 62.2 times more Omega 6 than Boiled Navy Beans.
• Both Boiled Navy Beans and Toasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
• 100 calories of Boiled Navy Beans provide inadequate amounts of Omega 6
• 100 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3