Comparing Nutrients in 14 ounces Canned Kidney Beans VS Oil Roasted Sunflower Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Oil Roasted Sunflower Seed Kernels with Salt	13%	73%	14%

Macro Nutrients

	Canned Kidney Beans	Oil Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Energy	11.5% 333kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	70% 91g	130g per day for Men 19-50 years
Sugars	10% 7.34g	17% 12.3g	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	0% 0g	0% 0g	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	% 0g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 9.4g	g per day for Men 19-50 years
Fiber	45% 17g	111% 42g	38g per day for Men 19-50 years
Protein	37% 20.7g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Oil Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	242% 3.14mg	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	35.7% 143μg	232% 929μg	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	5.3% 4.76mg	4.85% 4.37mg	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	0.53% 0.079mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Oil Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	13.5% 135mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	796% 7.16mg	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	58% 4.64mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	359% 8.26mg	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	51% 357mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	80% 1203mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	8.37% 310g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Oil Roasted Sunflower Seed Kernels with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Oil Roasted Sunflower Seed Kernels with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Oil Roasted Sunflower Seed Kernels with Salt:

• 14 ounces of Canned Kidney Beans have 1.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels with Salt.
• While 14 oz of Oil Roasted Sunflower Seed Kernels with Salt contain 2.8 times more Vitamin B1, 5.5 times more Vitamin B2, 10 times more Vitamin B3, 50.3 times more Vitamin B5, 10.7 times more Vitamin B6, 6.5 times more Vitamin B9 and 1816.5 times more Vitamin E than Canned All Types Kidney Beans.
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Canned All Types Kidney Beans as well as Oil Roasted Sunflower Seed Kernels with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Oil Roasted Sunflower Seed Kernels with Salt:

• 14 ounces of Canned Kidney Beans have 50.7 times more Water than Oil Roasted Sunflower Seed Kernels with Salt.
• While 14 oz of Oil Roasted Sunflower Seed Kernels with Salt contain 2.6 times more Calcium, 13.4 times more Copper, 3.7 times more Iron, 4.7 times more Magnesium, 12.4 times more Manganese, 12.7 times more Phosphorus, 2 times more Potassium, 86.9 times more Selenium and 11.3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Oil Roasted Sunflower Seed Kernels with Salt contain similar levels of Sodium per 14 ounces.
• 14 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil Roasted Sunflower Seed Kernels with Salt contain 7 times more Energy, 85.5 times more Fat, 50.1 times more Saturated Fat, 322.7 times more Omega 6, 1.6 times more Carbohydrate, 1.7 times more Sugars, 2.5 times more Fiber and 3.8 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Oil Roasted Sunflower Seed Kernels with Salt offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6