Comparing Nutrients in 14 ounces Sunflower Seeds VS Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Sunflower Seeds	Cranberry Beans	Recommended Dietary Allowance
Energy	80% 2318kcal	46% 1330kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	5.03% 4.9g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	59.5% 0.95g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	183% 238g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	258% 98g	38g per day for Men 19-50 years
Protein	147% 82.5g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cranberry Beans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	247% 2.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	94% 1.23mg	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	225% 901μg	599% 2397μg	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	6.17% 5.56mg	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	931% 140mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cranberry Beans	Recommended Dietary Allowance
Calcium	31% 310mg	50.4% 504mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	350% 3.15mg	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	260% 21mg	248% 20mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	147% 619mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	159% 3.65mg	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	374% 2619mg	211% 1476mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	155% 5287mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	1.33% 49g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Cranberry Beans:

• Dried Sunflower Seed Kernels have 2 times more Vitamin B1, 1.7 times more Vitamin B2, 5.7 times more Vitamin B3, 1.5 times more Vitamin B5, 4.4 times more Vitamin B6 and more Vitamin C than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 2.7 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Cranberry Beans:

• Dried Sunflower Seed Kernels have 2.3 times more Copper, 2.1 times more Magnesium, 2.1 times more Manganese, 1.8 times more Phosphorus, 4.2 times more Selenium and 1.4 times more Zinc than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 1.6 times more Calcium and 2.1 times more Potassium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Cranberry Beans have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 41.8 times more Fat, 14.1 times more Saturated Fat and 80.3 times more Omega 6 than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 4 times more Omega 3, 3 times more Carbohydrate and 2.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Cranberry Beans have similar amounts of Protein per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.