Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Canned White Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Roasted Sunflower Seeds	Canned White Beans	Recommended Dietary Allowance
Energy	79.7% 2310kcal	15.6% 452kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	64.7% 84g	130g per day for Men 19-50 years
Sugars	15% 11g	1.6% 1.15g	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	NA	NA	g per day for Men 19-50 years
Fiber	116% 44g	50% 19g	38g per day for Men 19-50 years
Protein	137% 76.7g	51.5% 29g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	23% 0.3mg	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	64.5% 258μg	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	691% 104mg	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned White Beans	Recommended Dietary Allowance
Calcium	27.8% 278mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	102% 0.92mg	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	189% 15mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	89% 2.04mg	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	655% 4584mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	53% 1802mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	90% 1349mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	7.5% 278g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Canned White Beans:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.6 times more Vitamin B2, 62.3 times more Vitamin B3, 38.1 times more Vitamin B5, 10.7 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin C and 33 times more Vitamin E than Canned White Beans.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Canned White Beans have similar amounts of Vitamin B1 and Vitamin K per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Canned White Beans:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.9 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 4.1 times more Manganese, 12.7 times more Phosphorus, 1.9 times more Potassium, 49.6 times more Selenium and 4.7 times more Zinc than Canned White Beans.
• While Canned White Beans contain 113.3 times more Sodium and 58.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Canned White Beans have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.1 times more Energy, 171.7 times more Fat, 70.5 times more Saturated Fat, 1.2 times more Omega 3, 489.3 times more Omega 6, 9.4 times more Sugars, 2.3 times more Fiber and 2.7 times more Protein than Canned White Beans.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Canned White Beans have similar amounts of Carbohydrate per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned White Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.