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

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Great Northern Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	46.4% 1345kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	4.66% 4.52g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	6.14% 1.04g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 248g	73.5% 96g	130g per day for Men 19-50 years
Sugars	12.4% 8.97g	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	211% 80g	116% 44g	38g per day for Men 19-50 years
Protein	155% 86.8g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	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	216% 2.6mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.4% 0.94mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.5% 7.76mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.3% 4.37mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	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	478% 1913μg	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	23.4% 21mg	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	5.82% 0.87mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	69.5% 695mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	369% 3.32mg	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	271% 21.7mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	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	253% 1774mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	162% 5505mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	83.3% 9.17mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.15% 42.5g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Raw Great Northern Beans have 6.2 times more Vitamin B1, 2 times more Vitamin B9, 3.8 times more Vitamin C and 2.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.6 times more Vitamin B3, 6.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 118.6 times more Vitamin E than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Great Northern Beans as well as Dry Roasted 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 Great Northern Beans vs Roasted Sunflower Seeds:

• Raw Great Northern Beans have 2.5 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium and 1.6 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper, 1.5 times more Manganese, 2.6 times more Phosphorus, 6.1 times more Selenium and 2.3 times more Zinc than Raw Great Northern Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw Great Northern Beans have 3.1 times more Omega 3, 2.6 times more Carbohydrate and 1.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 43.7 times more Fat, 14.7 times more Saturated Fat and 124.6 times more Omega 6 than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars and Protein per 14 oz.
• Both Raw Great Northern Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.