Comparing Nutrients in 14 ounces White Beans VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
White Beans	27%	2%	71%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	White Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	45.6% 1322kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	4.62% 0.79g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	63% 81.7g	130g per day for Men 19-50 years
Sugars	11.6% 8.37g	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	159% 60.3g	120% 45.6g	38g per day for Men 19-50 years
Protein	166% 93g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	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	145% 1.73mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	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	97% 1.26mg	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	385% 1540μg	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	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	95% 953mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	434% 3.9mg	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	518% 41.4mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	180% 754mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	310% 7.13mg	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	171% 1195mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	210% 7124mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	92% 51μg	NA	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	132% 14.6mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.11% 3.97g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 White Beans vs Toasted Sunflower Seeds:

• 14 ounces of White Beans have 1.3 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 2 times more Vitamin B2, 8.8 times more Vitamin B3, 9.6 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw White Beans.
• Both Raw 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 White Beans vs Toasted Sunflower Seeds:

• 14 ounces of White Beans have 4.2 times more Calcium, 1.5 times more Iron, 1.5 times more Magnesium and 3.7 times more Potassium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Copper, 3.8 times more Phosphorus and 1.4 times more Zinc than Raw White Beans.
• Both White Beans and Toasted Sunflower Seeds contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Beans have 2.1 times more Omega 3, 2.9 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 66.8 times more Fat, 27.2 times more Saturated Fat and 188.8 times more Omega 6 than Raw White Beans.
• 14 ounces of White Beans provide inadequate amounts of Omega 6