Comparing Nutrients in 14 ounces Small White Beans VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Small White Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	46% 1334kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	3.77% 1.2g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	57.3% 0.92g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	6.44% 1.1g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 247g	63% 81.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	260% 99g	120% 45.6g	38g per day for Men 19-50 years
Protein	150% 83.8g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	Toasted 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	246% 2.95mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	246% 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	383% 1532μg	236% 945μg	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% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	68.7% 687mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	280% 2.52mg	809% 7.28mg	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	383% 30.7mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	221% 5.07mg	365% 8.4mg	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	252% 1766mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	180% 6120mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	92% 51μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.26% 46.5g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Small White Beans VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Small White Beans versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Small White Beans vs Toasted Sunflower Seeds:

• 14 ounces of Small White Beans have 2.3 times more Vitamin B1 and 1.6 times more Vitamin B9 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 3.1 times more Vitamin B3, 9.7 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Small White Beans.
• Both Raw Small White Beans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Small White Beans vs Toasted Sunflower Seeds:

• 14 ounces of Small White Beans have 3 times more Calcium, 1.4 times more Magnesium and 3.1 times more Potassium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.9 times more Copper, 1.7 times more Manganese, 2.6 times more Phosphorus and 1.9 times more Zinc than Raw Small White Beans.
• Both Small White Beans and Toasted Sunflower Seeds contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Small White Beans have 2.9 times more Omega 3, 3 times more Carbohydrate, 2.2 times more Fiber and 1.2 times more Protein than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 48.1 times more Fat, 19.6 times more Saturated Fat and 135.5 times more Omega 6 than Raw Small White Beans.
• 14 ounces of Small White Beans provide inadequate amounts of Omega 6