Comparing Nutrients in 14 ounces Kidney Beans VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Kidney Beans	28%	2%	70%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Kidney Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	45.6% 1322kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	69.2% 1.1g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.16% 0.71g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	70% 91g	130g per day for Men 19-50 years
Sugars	12.2% 8.85g	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	NA	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	NA	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	260% 99g	111% 42g	38g per day for Men 19-50 years
Protein	167% 94g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Kidney Beans	Oil 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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	5.82% 0.87mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.4μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kidney Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	56.8% 568mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	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	407% 32.5mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	132% 556mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	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	231% 1615mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	164% 5580mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	564% 310μg	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	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Raw All Types Kidney Beans have 1.7 times more Vitamin B1, 1.7 times more Vitamin B9, 4.1 times more Vitamin C and 6.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B2, 2 times more Vitamin B3, 8.9 times more Vitamin B5, 2 times more Vitamin B6 and 165.1 times more Vitamin E than Raw All Types Kidney Beans.
• Both Raw All Types Kidney Beans as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Raw All Types Kidney Beans have 1.6 times more Calcium, 1.9 times more Iron, 2.9 times more Potassium and 8 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Copper, 2 times more Manganese, 2.8 times more Phosphorus, 24.4 times more Selenium and 1.9 times more Zinc than Raw All Types Kidney Beans.
• Both Raw All Types Kidney Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw All Types Kidney Beans have 3.4 times more Omega 3, 2.6 times more Carbohydrate and 2.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 61.8 times more Fat, 58.9 times more Saturated Fat, 192.2 times more Omega 6 and 1.4 times more Sugars than Raw All Types Kidney Beans.
• Both Raw All Types Kidney Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 14 oz.
• Both Raw All Types Kidney Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.