Comparing Nutrients in 1 kilogram Canned Baked Beans VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Baked Beans	18%	3%	79%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Baked Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	36.2% 1050kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 205g	158% 206g	130g per day for Men 19-50 years
Sugars	107% 77.8g	NA	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	145% 55g	303% 115g	38g per day for Men 19-50 years
Protein	85.7% 48g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Canned Baked Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	619% 8.05mg	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	60% 240μg	595% 2380μg	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	34.4% 31mg	15.6% 14mg	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	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Baked Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	50% 500mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	2038% 18.3mg	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	36.3% 2.9mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	919% 21mg	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	149% 1040mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	87% 2960mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	482% 53mg	11mg per day for Men 19-50 years
Water	19.6% 726g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Baked Beans vs Toasted Sunflower Seeds:

• Canned Baked Beans no Salt have 2.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B1, 4.8 times more Vitamin B2, 9.8 times more Vitamin B3, 6.2 times more Vitamin B6 and 9.9 times more Vitamin B9 than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Baked Beans vs Toasted Sunflower Seeds:

• Canned Baked Beans no Salt have 72.6 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 8.9 times more Copper, 23.5 times more Iron, 4 times more Magnesium, 11.1 times more Phosphorus, 1.7 times more Potassium and 3.8 times more Zinc than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Sunflower Seed Kernels no Salt contain 5.9 times more Energy, 142 times more Fat, 57.8 times more Saturated Fat, 402 times more Omega 6, 2.1 times more Fiber and 3.6 times more Protein than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 and Carbohydrate per 1 kg.
• Both Canned Baked Beans no Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.