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Comparing Nutrients in 14 ounces Canned Navy BeansVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Canned Navy Beans
26%
3%
71%
Oil Roasted Sunflower Seeds
13%
73%
14%
14 oz ▼

Macro Nutrients

15.5%448kcal
Energy
81%2350kcal
448 kcalvs2350 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
1.76%1.7g
Fat
210%204g
1.7 gvs204 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
1.4%0.44g
Saturated Fat
87.7%28g
0.44 gvs28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
21%0.34g
Omega 3
20%0.32g
0.34 gvs0.32 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
2.36%0.4g
Omega 6
799%136g
0.4 gvs136 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
62.4%81g
Carbohydrate
70%91g
81 gvs91 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
1.53%1.1g
Sugars
17%12.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.1 gvs12.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%2.94g
NA gvs2.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%9.4g
NA gvs9.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
53.3%20.2g
Fiber
111%42g
20.2 gvs42 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
53.4%30g
Protein
142%79.6g
30 gvs79.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
46.6%0.56mg
Vitamin B1
106%1.27mg
Thiamine
0.56 mgvs1.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
16.8%0.22mg
Vitamin B2
85.5%1.1mg
Riboflavin
0.22 mgvs1.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
12%1.93mg
Vitamin B3
102%16.4mg
Niacin, nicotinic acid, niacinamide
1.93 mgvs16.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
13.7%0.68mg
Vitamin B5
551%27.5mg
Pantothenic acid
0.68 mgvs27.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
31.4%0.41mg
Vitamin B6
242%3.14mg
Pyridoxine
0.41 mgvs3.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
61.5%246μg
Vitamin B9
232%929μg
Folates and Folic Acid
246 μgvs929 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
3.1%2.78mg
Vitamin C
4.85%4.37mg
Ascorbic acid
2.78 mgvs4.37 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
20.6%3.1mg
Vitamin E
961%144mg
Tocopherols and Tocotrienols
3.1 mgvs144 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
9.6%11.5μg
Vitamin K
10.3%12.3μg
Phytomenadione or phylloquinone
11.5 μgvs12.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

18.7%187mg
Calcium
34.5%345mg
187 mgvs345 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
92%0.83mg
Copper
796%7.16mg
0.83 mgvs7.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
92%7.34mg
Iron
212%17mg
7.34 mgvs17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
44.4%187mg
Magnesium
120%504mg
187 mgvs504 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
64.7%1.5mg
Manganese
359%8.26mg
1.5 mgvs8.26 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
76%532mg
Phosphorus
646%4521mg
532 mgvs4521 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
33.6%1143mg
Potassium
56.4%1917mg
1143 mgvs1917 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
42%23μg
Selenium
564%310μg
23 μgvs310 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
89%1334mg
Sodium
0.79%12mg
1334 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
27.8%3.06mg
Zinc
188%20.7mg
3.06 mgvs20.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
7.56%280g
Water
0.17%6.1g
280 gvs6.1 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 14 ounces of Canned Navy Beans vs Oil Roasted Sunflower Seeds:
Comparing minerals per 14 ounces for Canned Navy Beans vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: