Comparing Nutrients in 1 kilogram Canned Beans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	32.4% 940kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	163% 52g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 211g	185% 241g	130g per day for Men 19-50 years
Sugars	110% 79.6g	37.7% 27.3g	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	21.5% 15.6g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 48g	NA	g per day for Men 19-50 years
Fiber	108% 41g	292% 111g	38g per day for Men 19-50 years
Protein	85% 47.5g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Roasted 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	80% 0.96mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	618% 8.04mg	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	30% 120μg	593% 2370μg	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	0% 0mg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	34% 340mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	2033% 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	149% 12mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	917% 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	106% 740mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	229% 3430mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	207% 23mg	481% 53mg	11mg per day for Men 19-50 years
Water	19.5% 720g	0.32% 12g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt contain 6.3 times more Vitamin B2, 16.5 times more Vitamin B3, 32.6 times more Vitamin B5, 9.6 times more Vitamin B6, 19.8 times more Vitamin B9, more Vitamin C, 174 times more Vitamin E and 3.4 times more Vitamin K than Canned Beans with Salt.
• Both Canned Beans with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 kg.
• Both Canned Beans with Salt as well as Dry Roasted 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 Beans vs Roasted Sunflower Seeds:

• Canned Beans with Salt have 114.3 times more Sodium and 60 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Calcium, 12.6 times more Copper, 3.2 times more Iron, 4.8 times more Magnesium, 19.4 times more Manganese, 15.6 times more Phosphorus, 3.8 times more Potassium, 15.9 times more Selenium and 2.3 times more Zinc than Canned Beans with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Canned Beans with Salt have 2.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.2 times more Energy, 134.6 times more Fat, 73.5 times more Saturated Fat, 4.6 times more Omega 3, 596 times more Omega 6, 2.7 times more Fiber and 4.1 times more Protein than Canned Beans with Salt.
• Both Canned Beans with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 1 kg.
• Both Canned Beans with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.