Comparing Nutrients in 14 ounces Sunflower Seeds VS Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Kidney Beans	28%	2%	70%

Macro Nutrients

	Sunflower Seeds	Kidney Beans	Recommended Dietary Allowance
Energy	80% 2318kcal	45.6% 1322kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	69.2% 1.1g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	4.16% 0.71g	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	12.2% 8.85g	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	260% 99g	38g per day for Men 19-50 years
Protein	147% 82.5g	167% 94g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Kidney 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	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	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	225% 901μg	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	6.17% 5.56mg	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	931% 140mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	63% 75.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Kidney Beans	Recommended Dietary Allowance
Calcium	31% 310mg	56.8% 568mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	422% 3.8mg	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	407% 32.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	132% 556mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	176% 4.05mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	164% 5580mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.8 times more Vitamin B1, 1.6 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B5, 3.4 times more Vitamin B6 and 159.9 times more Vitamin E than Raw All Types Kidney Beans.
• While Raw All Types Kidney Beans contain 1.7 times more Vitamin B9, 3.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Sunflower Seed Kernels have 1.9 times more Copper, 2.3 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, 16.6 times more Selenium and 1.8 times more Zinc than Raw All Types Kidney Beans.
• While Raw All Types Kidney Beans contain 1.8 times more Calcium, 1.6 times more Iron, 2.2 times more Potassium and 2.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.8 times more Energy, 62 times more Fat, 37.1 times more Saturated Fat and 129.5 times more Omega 6 than Raw All Types Kidney Beans.
• While Raw All Types Kidney Beans contain 4.7 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 All Types Kidney Beans have similar amounts of Sugars and Protein per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Raw All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.