Comparing Nutrients in 14 ounces Canned Black Turtle Beans VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Black Turtle Beans	26%	3%	71%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Black Turtle Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.5% 361kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	63% 81.7g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	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	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	72% 27.4g	120% 45.6g	38g per day for Men 19-50 years
Protein	42.7% 24g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Canned Black Turtle 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	46.3% 0.56mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	246% 3.2mg	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	60.5% 242μg	236% 945μg	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	12% 10.7mg	6.17% 5.56mg	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	16.4% 2.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Turtle Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	84.7% 0.76mg	809% 7.28mg	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	94% 7.54mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.92mg	365% 8.4mg	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	61.2% 429mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	36% 1222mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	NA	55μg per day for Men 19-50 years
Sodium	102% 1524mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	191% 21mg	11mg per day for Men 19-50 years
Water	8.1% 300g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Black Turtle Beans vs Toasted Sunflower Seeds:

• Canned Black Turtle Beans have 1.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B1, 2.4 times more Vitamin B2, 6.8 times more Vitamin B3, 38.4 times more Vitamin B5, 14.6 times more Vitamin B6 and 3.9 times more Vitamin B9 than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Black Turtle Beans vs Toasted Sunflower Seeds:

• Canned Black Turtle Beans have 128 times more Sodium and 75.6 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 9.6 times more Copper, 3.6 times more Iron, 3.7 times more Magnesium, 9.1 times more Manganese, 10.7 times more Phosphorus, 1.6 times more Potassium and 9.8 times more Zinc than Canned Black Turtle Beans.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 6.8 times more Energy, 195.9 times more Fat, 79.4 times more Saturated Fat, 1.4 times more Omega 3, 549.9 times more Omega 6, 1.7 times more Fiber and 2.9 times more Protein than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Toasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 14 oz.
• Both Canned Black Turtle Beans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.