Comparing Nutrients in 14 ounces Sunflower Seeds VS Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pink Beans	24%	3%	73%

Macro Nutrients

	Sunflower Seeds	Pink Beans	Recommended Dietary Allowance
Energy	80% 2318kcal	47% 1361kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	4.62% 4.5g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	3.62% 1.16g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	6.2% 1.05g	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	196% 255g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	11.7% 8.5g	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	133% 50.4g	38g per day for Men 19-50 years
Protein	147% 82.5g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pink 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	255% 3.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	79% 3.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	161% 2.1mg	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	459% 1838μg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pink Beans	Recommended Dietary Allowance
Calcium	31% 310mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	357% 3.2mg	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	336% 27mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	172% 722mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	237% 5.46mg	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	235% 1647mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	171% 5811mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	1.08% 40g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 4.4 times more Vitamin B3, 2.6 times more Vitamin B6, more Vitamin C and 167.5 times more Vitamin E than Raw Pink Beans.
• While Raw Pink Beans contain 2 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Pink Beans have similar amounts of Vitamin B5 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Pink Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Sunflower Seed Kernels have 2.2 times more Copper, 1.8 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 4.1 times more Selenium and 2 times more Zinc than Raw Pink Beans.
• While Raw Pink Beans contain 1.7 times more Calcium, 1.3 times more Iron and 2.3 times more Potassium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 45.5 times more Fat, 15.3 times more Saturated Fat, 87 times more Omega 6 and 1.2 times more Sugars than Raw Pink Beans.
• While Raw Pink Beans contain 3.7 times more Omega 3, 3.2 times more Carbohydrate and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Pink Beans have similar amounts of Protein per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Pink Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.