Comparing Nutrients in 14 ounces Boiled Great Northern Beans with Salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Great Northern Beans with Salt	27%	3%	70%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Great Northern Beans with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16% 468kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	73% 27.8g	116% 44g	38g per day for Men 19-50 years
Protein	59% 33g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Great Northern Beans with Salt	Roasted 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	52.3% 0.63mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	245% 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	101% 405μg	235% 941μg	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	5.73% 5.16mg	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	NA	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Great Northern Beans with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27% 270mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	807% 7.26mg	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	106% 8.45mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	89.4% 2.06mg	364% 8.37mg	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	94% 655mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	191% 21mg	11mg per day for Men 19-50 years
Water	7.4% 274g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Great Northern Beans with Salt VS Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Great Northern Beans with Salt versus 14 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Great Northern Beans with Salt vs Roasted Sunflower Seeds:

• 14 ounces of Boiled Great Northern Beans with Salt have 1.5 times more Vitamin B1 than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Vitamin B2, 10.3 times more Vitamin B3, 26.5 times more Vitamin B5, 6.9 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled Great Northern Beans with Salt.
• Both Boiled Great Northern Beans with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Great Northern Beans with Salt vs Roasted Sunflower Seeds:

• 14 ounces of Boiled Great Northern Beans with Salt have 79.3 times more Sodium than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 7.4 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium, 4.1 times more Manganese, 7 times more Phosphorus, 2.2 times more Potassium, 19.3 times more Selenium and 6 times more Zinc than Boiled Great Northern Beans with Salt.
• Both Boiled Great Northern Beans with Salt and Roasted Sunflower Seeds contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Great Northern Beans with Salt have 1.2 times more Omega 3 than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 4.9 times more Energy, 110.7 times more Fat, 37.3 times more Saturated Fat, 318.3 times more Omega 6, 1.6 times more Fiber and 2.3 times more Protein than Boiled Great Northern Beans with Salt.
• Both Boiled Great Northern Beans with Salt and Roasted Sunflower Seeds offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Boiled Great Northern Beans with Salt provide inadequate amounts of Omega 6