Comparing Nutrients in 14 ounces Sunflower Seed Butter VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sunflower Seed Butter	California Red Kidney Beans	Recommended Dietary Allowance
Energy	84.4% 2449kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	183% 237g	130g per day for Men 19-50 years
Sugars	57.7% 42g	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	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	% 41.7g	NA	g per day for Men 19-50 years
Fiber	59.5% 22.6g	260% 99g	38g per day for Men 19-50 years
Protein	122% 68.6g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	121% 1.58mg	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	235% 941μg	391% 1564μg	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	12% 10.7mg	20% 18mg	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	606% 91mg	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

	Sunflower Seed Butter	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	25.4% 254mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	485% 4.37mg	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	204% 16.4mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	173% 3.97mg	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	378% 2643mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS California Red Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Sunflower Seed Butter vs California Red Kidney Beans:

• 14 ounces of Sunflower Seed Butter have 3.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 10 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B9 and 1.7 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Butter vs California Red Kidney Beans:

• 14 ounces of Sunflower Seed Butter have 1.5 times more Copper, 1.9 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus, 32.6 times more Selenium and 1.9 times more Zinc than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 3 times more Calcium, 2.3 times more Iron and 2.6 times more Potassium than Sunflower Seed Butter no Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Butter have 1.9 times more Energy, 220.8 times more Fat, 129.9 times more Saturated Fat and 180.3 times more Omega 6 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 1.7 times more Omega 3, 2.6 times more Carbohydrate, 4.4 times more Fiber and 1.4 times more Protein than Sunflower Seed Butter no Salt.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6