Comparing Nutrients in 14 ounces Canned Refried Beans VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Canned Refried Beans	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	12.3% 357kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	8.22% 7.98g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	7.83% 2.5g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	8.43% 1.43g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 53.8g	71% 93g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	57.7% 42g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 41.7g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	35.3% 19.8g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	168% 2.2mg	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	11% 43.7μg	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	26.5% 24mg	12% 10.7mg	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	2.4% 0.36mg	606% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	11.5% 115mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	704% 6.34mg	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	71.4% 5.7mg	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	358% 8.23mg	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	52% 365mg	378% 2643mg	700mg per day for Men 19-50 years
Potassium	37.2% 1266mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	753% 414μg	55μg per day for Men 19-50 years
Sodium	98% 1469mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	8.34% 309g	0.067% 2.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans VS Sunflower Seed Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Refried Beans versus 14 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Refried Beans vs Sunflower Seed Butter:

• 14 ounces of Canned Refried Beans have 1.4 times more Vitamin B1 and 2.2 times more Vitamin C than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 2.1 times more Vitamin B2, 18.4 times more Vitamin B3, 6.2 times more Vitamin B5, 5.3 times more Vitamin B6, 21.5 times more Vitamin B9 and 254.3 times more Vitamin E than Canned Refried Beans.
• 14 ounces of Canned Refried Beans have insufficient amounts of Vitamin E
• Both Canned Refried Beans as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Refried Beans vs Sunflower Seed Butter:

• 14 ounces of Canned Refried Beans have 123.3 times more Sodium and 125.4 times more Water than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 2.2 times more Calcium, 12.4 times more Copper, 2.9 times more Iron, 8.9 times more Magnesium, 7.2 times more Manganese, 7.2 times more Phosphorus, 1.8 times more Potassium, 18 times more Selenium and 8.4 times more Zinc than Canned Refried Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Refried Beans have 3.4 times more Omega 3 than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 6.9 times more Energy, 27.5 times more Fat, 7.4 times more Saturated Fat, 27 times more Omega 6, 1.7 times more Carbohydrate, 19.5 times more Sugars, 1.5 times more Fiber and 3.5 times more Protein than Canned Refried Beans.