Comparing Nutrients in 14 ounces Sunflower Seed Butter VS Boiled White Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Boiled White Beans	27%	2%	71%

Macro Nutrients

	Sunflower Seed Butter	Boiled White Beans	Recommended Dietary Allowance
Energy	84.4% 2449kcal	19% 552kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	76.6% 100g	130g per day for Men 19-50 years
Sugars	57.7% 42g	1.86% 1.35g	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	66% 25g	38g per day for Men 19-50 years
Protein	122% 68.6g	69% 38.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Boiled White 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	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	28.4% 0.37mg	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	80.4% 321μg	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	0% 0mg	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	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Boiled White Beans	Recommended Dietary Allowance
Calcium	25.4% 254mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	127% 1.14mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	110% 2.52mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	6.77% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Boiled White Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Sunflower Seed Butter vs Boiled White Beans:

• 14 ounces of Sunflower Seed Butter have 3.5 times more Vitamin B2, 48.2 times more Vitamin B3, 5.1 times more Vitamin B5, 5.9 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and 24.4 times more Vitamin E than Boiled White Beans.
• While 14 oz of Boiled White Beans contain 2.2 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• 14 ounces of Boiled White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Sunflower Seed Butter no Salt as well as Boiled White Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Butter vs Boiled White Beans:

• 14 ounces of Sunflower Seed Butter have 5.6 times more Copper, 4.9 times more Magnesium, 3.3 times more Manganese, 5.9 times more Phosphorus, 80.3 times more Selenium and 3.5 times more Zinc than Boiled White Beans.
• While 14 oz of Boiled White Beans contain 1.4 times more Calcium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Boiled White Beans contain similar levels of Iron and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Butter have 4.4 times more Energy, 157.7 times more Fat, 51.4 times more Saturated Fat, 117.3 times more Omega 6, 31 times more Sugars and 1.8 times more Protein than Boiled White Beans.
• While 14 oz of Boiled White Beans contain 1.4 times more Omega 3 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Boiled White Beans offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Boiled White Beans provide inadequate amounts of Omega 6