Comparing Nutrients in 1 kilogram Boiled Black Beans with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans with Salt	26%	4%	70%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Black Beans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	45.5% 1320kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 237g	158% 206g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	229% 87g	303% 115g	38g per day for Men 19-50 years
Protein	158% 88.6g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	203% 2.44mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.05mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	373% 1490μg	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	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	58% 8.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27% 270mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	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	263% 21mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	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	200% 1400mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	104% 3550mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	158% 2370mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	482% 53mg	11mg per day for Men 19-50 years
Water	17.8% 657g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Black Beans with Salt vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B1, 4.8 times more Vitamin B2, 8.3 times more Vitamin B3, 29.2 times more Vitamin B5, 11.7 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Boiled Black Beans with Salt.
• Both Boiled Black Beans with 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 Boiled Black Beans with Salt vs Toasted Sunflower Seeds:

• Boiled Black Beans with Salt have 79 times more Sodium and 65.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Calcium, 8.8 times more Copper, 3.2 times more Iron, 1.8 times more Magnesium, 4.8 times more Manganese, 8.3 times more Phosphorus, 1.4 times more Potassium and 4.7 times more Zinc than Boiled Black Beans with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Black Beans with Salt have 1.3 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.7 times more Energy, 105.2 times more Fat, 42.8 times more Saturated Fat, 296.7 times more Omega 6, 1.3 times more Fiber and 1.9 times more Protein than Boiled Black Beans with Salt.
• Both Boiled Black Beans with Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 1 kg.
• Both Boiled Black Beans with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.