Comparing Nutrients in 14 ounces Kidney Beans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Kidney Beans	28%	2%	70%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Kidney Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	45.6% 1322kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	69.2% 1.1g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	4.16% 0.71g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	73.5% 96g	130g per day for Men 19-50 years
Sugars	12.2% 8.85g	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	260% 99g	116% 44g	38g per day for Men 19-50 years
Protein	167% 94g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Kidney 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	175% 2.1mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.4μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kidney Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	56.8% 568mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	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	407% 32.5mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	132% 556mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	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	231% 1615mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	164% 5580mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Raw All Types Kidney Beans have 5 times more Vitamin B1, 1.7 times more Vitamin B9, 3.2 times more Vitamin C and 7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.4 times more Vitamin B3, 9 times more Vitamin B5, 2 times more Vitamin B6 and 118.6 times more Vitamin E than Raw All Types Kidney Beans.
• Both Raw All Types Kidney Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 14 oz.
• Both Raw All Types Kidney 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 Kidney Beans vs Roasted Sunflower Seeds:

• Raw All Types Kidney Beans have 2 times more Calcium, 2.2 times more Iron, 1.7 times more Potassium and 8 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Copper, 2.1 times more Manganese, 2.8 times more Phosphorus, 24.8 times more Selenium and 1.9 times more Zinc than Raw All Types Kidney Beans.
• Both Raw All Types Kidney Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw All Types Kidney Beans have 4 times more Omega 3, 2.5 times more Carbohydrate, 2.2 times more Fiber and 1.2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 60 times more Fat, 43.5 times more Saturated Fat and 184.2 times more Omega 6 than Raw All Types Kidney Beans.
• Both Raw All Types Kidney Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 14 oz.
• Both Raw All Types Kidney Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.