Lets compare vitamin content per 14 ounces of Canned Navy Beans vs Sunflower Seeds:
Canned Navy Beans have more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 10.5 times more Vitamin B1, 6.5 times more Vitamin B2, 17.1 times more Vitamin B3, 6.6 times more Vitamin B5, 13.1 times more Vitamin B6, 3.7 times more Vitamin B9, 2 times more Vitamin C and 45.1 times more Vitamin E than Canned Navy Beans.
Both Canned Navy 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 Canned Navy Beans vs Sunflower Seeds:
Canned Navy Beans have 37.3 times more Sodium and 14.9 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 8.7 times more Copper, 2.8 times more Iron, 6.9 times more Magnesium, 5.2 times more Manganese, 4.9 times more Phosphorus, 2.2 times more Potassium, 9.1 times more Selenium and 6.5 times more Zinc than Canned Navy Beans.
Comparison of macro-nutrients per 14 ounces:
Canned Navy Beans have 1.4 times more Omega 3 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.2 times more Energy, 119.7 times more Fat, 39.8 times more Saturated Fat, 228.2 times more Omega 6, 9.4 times more Sugars, 1.7 times more Fiber and 2.8 times more Protein than Canned Navy Beans.
Both Canned Navy Beans and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
Both Canned Navy Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.