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

Macros Ratio

	Protein	Fat	Carbs
Black Turtle Beans	25%	2%	73%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Black Turtle Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	46.4% 1345kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	43.7% 0.7g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	4.93% 0.84g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 251g	63% 81.7g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	162% 61.5g	120% 45.6g	38g per day for Men 19-50 years
Protein	151% 84.3g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	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	298% 3.57mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.5% 7.76mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.4% 3.57mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	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	441% 1762μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Turtle Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	63.5% 635mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	441% 3.97mg	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	432% 34.5mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	249% 1746mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	175% 5953mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.18% 43.7g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Raw Black Turtle Beans have 2.8 times more Vitamin B1 and 1.9 times more Vitamin B9 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 7.9 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin C than Raw Black Turtle Beans.
• Both Raw 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 Black Turtle Beans vs Toasted Sunflower Seeds:

• Raw Black Turtle Beans have 2.8 times more Calcium, 1.3 times more Iron, 1.2 times more Magnesium and 3.1 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Copper, 2.1 times more Manganese, 2.6 times more Phosphorus and 2.4 times more Zinc than Raw Black Turtle Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw Black Turtle Beans have 2.2 times more Omega 3, 3.1 times more Carbohydrate, 1.3 times more Fiber and 1.2 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 63.1 times more Fat, 25.7 times more Saturated Fat and 177.2 times more Omega 6 than Raw Black Turtle Beans.
• Both Raw Black Turtle Beans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.