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

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Navy Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	46% 1338kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	133% 2.14g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	7.82% 1.33g	799% 136g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	70% 91g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	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	0% 0g	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	% 0.83g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 13.2g	% 9.4g	g per day for Men 19-50 years
Fiber	160% 60.7g	111% 42g	38g per day for Men 19-50 years
Protein	158% 88.6g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Navy 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	256% 3.08mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	361% 1445μg	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	NA	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	0.53% 0.079mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	58.3% 583mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	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	272% 21.8mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	165% 695mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	245% 5.63mg	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	138% 4703mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	79.4% 43.7μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.3% 48g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 2.4 times more Vitamin B1 and 1.6 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 9.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 1816.5 times more Vitamin E than Raw Navy Beans.
• Both Raw Navy Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 14 oz.
• Both Raw Navy 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 Navy Beans vs Oil Roasted Sunflower Seeds:

• Raw Navy Beans have 1.7 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium and 2.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Copper, 1.5 times more Manganese, 2.8 times more Phosphorus, 7.1 times more Selenium and 1.4 times more Zinc than Raw Navy Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw Navy Beans have 6.6 times more Omega 3, 2.7 times more Carbohydrate, 1.2 times more Sugars and 1.4 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 34.2 times more Fat, 41.6 times more Saturated Fat and 102.1 times more Omega 6 than Raw Navy Beans.
• Both Raw Navy Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 14 oz.
• Both Raw Navy Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.