Comparing Nutrients in 14 ounces Black Turtle Beans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Black Turtle Beans	25%	2%	73%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Black Turtle Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	46.4% 1345kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	43.7% 0.7g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.93% 0.84g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 251g	61% 79.4g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	162% 61.5g	90% 34g	38g per day for Men 19-50 years
Protein	151% 84.3g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Black Turtle Beans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.57mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.5% 7.76mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.4% 3.57mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	411% 5.34mg	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	441% 1762μg	225% 901μg	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% 0mg	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	5.56% 0.83mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Turtle Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	63.5% 635mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	441% 3.97mg	794% 7.14mg	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	432% 34.5mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	336% 7.74mg	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	249% 1746mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	175% 5953mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.18% 43.7g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Raw Black Turtle Beans have 2 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 4.3 times more Vitamin B3, 1.3 times more Vitamin B5, 4.7 times more Vitamin B6, more Vitamin C and 167.5 times more Vitamin E than Raw Black Turtle Beans.
• Both Raw Black Turtle Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Black Turtle Beans have 2.1 times more Calcium, 1.7 times more Iron and 2.3 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Copper, 2 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus, 16.6 times more Selenium and 2.3 times more Zinc than Raw Black Turtle Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw Black Turtle Beans have 2.9 times more Omega 3, 3.2 times more Carbohydrate and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 57.2 times more Fat, 19.2 times more Saturated Fat and 109.2 times more Omega 6 than Raw Black Turtle Beans.
• Both Raw Black Turtle Beans and Dried Sunflower Seed Kernels have similar amounts of Sugars and Protein per 14 oz.
• Both Raw Black Turtle Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.