Comparing Nutrients in 14 ounces Canned Pinto Beans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Pinto Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15.6% 452kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80.3g	73.5% 96g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.14g	NA	g per day for Men 19-50 years
Fiber	57.4% 22g	116% 44g	38g per day for Men 19-50 years
Protein	49.5% 27.7g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.75% 1.08mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	24% 95μg	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	0.44% 0.4mg	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	NA	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25% 250mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	66% 5.28mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	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	57.3% 401mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	32% 1087mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	NA	572% 315μg	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	191% 21mg	11mg per day for Men 19-50 years
Water	7.57% 280g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B1, 12.9 times more Vitamin B2, 25.9 times more Vitamin B3, 9.9 times more Vitamin B9 and 14 times more Vitamin C than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Pinto Beans vs Roasted Sunflower Seeds:

• Canned Pinto Beans, Solids have 79.7 times more Sodium and 58.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.1 times more Copper, 2.9 times more Iron, 4 times more Magnesium, 5.5 times more Manganese, 11.4 times more Phosphorus, 3.1 times more Potassium and 8.7 times more Zinc than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Pinto Beans, Solids have 2.3 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.1 times more Energy, 55.3 times more Fat, 33 times more Saturated Fat, 285.1 times more Omega 6, 5.1 times more Sugars, 2 times more Fiber and 2.8 times more Protein than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 14 oz.
• Both Canned Pinto Beans, Solids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.