Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Canned Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Navy Beans	Recommended Dietary Allowance
Energy	81% 2350kcal	15.5% 448kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	62.4% 81g	130g per day for Men 19-50 years
Sugars	17% 12.3g	1.53% 1.1g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	142% 79.6g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	46.6% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	31.4% 0.41mg	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	232% 929μg	61.5% 246μg	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	4.85% 4.37mg	3.1% 2.78mg	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	961% 144mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Navy Beans	Recommended Dietary Allowance
Calcium	34.5% 345mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	92% 0.83mg	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	212% 17mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	64.7% 1.5mg	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	646% 4521mg	76% 532mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	7.56% 280g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Canned Navy Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Canned Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oil Roasted Sunflower Seeds have 2.3 times more Vitamin B1, 5.1 times more Vitamin B2, 8.5 times more Vitamin B3, 40.3 times more Vitamin B5, 7.7 times more Vitamin B6, 3.8 times more Vitamin B9 and 46.6 times more Vitamin E than Canned Navy Beans.
• Both Oil Roasted Sunflower Seeds and Canned Navy Beans provide similar amounts of Vitamin K per 14 ounces.
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Oil Roasted Sunflower Seeds have 1.9 times more Calcium, 8.7 times more Copper, 2.3 times more Iron, 2.7 times more Magnesium, 5.5 times more Manganese, 8.5 times more Phosphorus, 1.7 times more Potassium, 13.5 times more Selenium and 6.8 times more Zinc than Canned Navy Beans.
• While 14 oz of Canned Navy Beans contain 112 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 5.2 times more Energy, 119.3 times more Fat, 63.1 times more Saturated Fat, 338.7 times more Omega 6, 11.1 times more Sugars, 2.1 times more Fiber and 2.7 times more Protein than Canned Navy Beans.
• Both Oil Roasted Sunflower Seeds and Canned Navy Beans offer comparable quantities of Omega 3 and Carbohydrate per 14 ounces.
• 14 ounces of Canned Navy Beans provide inadequate amounts of Omega 6