Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Navy Beans	Recommended Dietary Allowance
Energy	84.7% 2457kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	79.5% 103g	130g per day for Men 19-50 years
Sugars	NA	2.03% 1.47g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	120% 45.6g	110% 41.7g	38g per day for Men 19-50 years
Protein	122% 68.3g	58.3% 32.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled 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	107% 1.3mg	78.4% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	42% 0.55mg	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	236% 945μg	139% 556μg	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	3.97% 3.57mg	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	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	22.6% 226mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	93% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	338% 27mg	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	91% 2.1mg	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	657% 4596mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	NA	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	6.84% 253g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Boiled Navy Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Toasted Sunflower Seeds vs Boiled Navy Beans:

• 14 ounces of Toasted Sunflower Seeds have 1.4 times more Vitamin B1, 4.3 times more Vitamin B2, 6.5 times more Vitamin B3, 26.5 times more Vitamin B5, 5.8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled Navy Beans.
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Boiled Navy Beans:

• 14 ounces of Toasted Sunflower Seeds have 8.7 times more Copper, 2.9 times more Iron, 2.4 times more Magnesium, 4 times more Manganese, 8 times more Phosphorus, 1.3 times more Potassium and 5.1 times more Zinc than Boiled Navy Beans.
• Both Toasted Sunflower Seeds and Boiled Navy Beans contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 4.4 times more Energy, 91.6 times more Fat, 60.7 times more Saturated Fat, 274.9 times more Omega 6 and 2.1 times more Protein than Boiled Navy Beans.
• While 14 oz of Boiled Navy Beans contain 2.2 times more Omega 3 and 1.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Boiled Navy Beans offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Navy Beans provide inadequate amounts of Omega 6