Comparing Nutrients in 14 ounces Kidney Beans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Kidney Beans	28%	2%	70%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Kidney Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	45.6% 1322kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	69.2% 1.1g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.16% 0.71g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	61% 79.4g	130g per day for Men 19-50 years
Sugars	12.2% 8.85g	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	260% 99g	90% 34g	38g per day for Men 19-50 years
Protein	167% 94g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Kidney 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	175% 2.1mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kidney Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	56.8% 568mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	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	407% 32.5mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	132% 556mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	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	231% 1615mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	164% 5580mg	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	6.35% 95mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Raw All Types Kidney Beans have 1.7 times more Vitamin B9, 3.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Vitamin B1, 1.6 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B5, 3.4 times more Vitamin B6 and 159.9 times more Vitamin E than Raw All Types Kidney Beans.
• Both Raw All Types Kidney 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 Kidney Beans vs Sunflower Seeds:

• Raw All Types Kidney Beans have 1.8 times more Calcium, 1.6 times more Iron, 2.2 times more Potassium and 2.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Copper, 2.3 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, 16.6 times more Selenium and 1.8 times more Zinc than Raw All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw All Types Kidney Beans have 4.7 times more Omega 3, 3 times more Carbohydrate and 2.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 62 times more Fat, 37.1 times more Saturated Fat and 129.5 times more Omega 6 than Raw All Types Kidney Beans.
• Both Raw All Types Kidney Beans and Dried Sunflower Seed Kernels have similar amounts of Sugars and Protein per 14 oz.
• Both Raw All Types Kidney Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.