Comparing Nutrients in 1 kilogram Boiled Black Beans VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Black Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	45.5% 1320kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 237g	176% 229g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	229% 87g	279% 106g	38g per day for Men 19-50 years
Protein	158% 88.6g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Oil Roasted 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.05mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27% 270mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	2004% 18mg	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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	904% 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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	104% 3550mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	474% 52mg	11mg per day for Men 19-50 years
Water	17.8% 657g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Black Beans vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 4.7 times more Vitamin B2, 8.2 times more Vitamin B3, 28.7 times more Vitamin B5, 11.5 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 41.8 times more Vitamin E than Boiled Black Beans.
• Both Boiled Black Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 1 kg.
• Both Boiled Black Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Black Beans vs Oil Roasted Sunflower Seeds:

• Boiled Black Beans have 42.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.2 times more Calcium, 8.6 times more Copper, 2 times more Iron, 1.8 times more Magnesium, 4.7 times more Manganese, 8.1 times more Phosphorus, 1.4 times more Potassium, 65.2 times more Selenium and 4.7 times more Zinc than Boiled Black Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Black Beans have 1.3 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.5 times more Energy, 95 times more Fat, 50.8 times more Saturated Fat, 271.5 times more Omega 6, 9.7 times more Sugars and 2.3 times more Protein than Boiled Black Beans.
• Both Boiled Black Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Boiled Black Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.