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

Macros Ratio

	Protein	Fat	Carbs
Black Beans	25%	4%	71%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Black Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	118% 3410kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	174% 2.78g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	480% 624g	176% 229g	130g per day for Men 19-50 years
Sugars	29.2% 21g	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	408% 155g	279% 106g	38g per day for Men 19-50 years
Protein	386% 216g	358% 201g	56g per day for Men 19-50 years

Vitamins

	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	750% 9mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	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	1110% 4440μg	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	14% 2.1mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	123% 1230mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	934% 8.4mg	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	628% 50.2mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	407% 1710mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	461% 10.6mg	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	503% 3520mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	436% 14830mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	332% 36.5mg	474% 52mg	11mg per day for Men 19-50 years
Water	2.98% 110g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Raw Black Beans have 2.8 times more Vitamin B1, 1.9 times more Vitamin B9 and 1.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 7.7 times more Vitamin B5, 2.8 times more Vitamin B6, more Vitamin C and 173 times more Vitamin E than Raw Black Beans.
• Both Raw 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 Black Beans vs Oil Roasted Sunflower Seeds:

• Raw Black Beans have 1.4 times more Calcium, 1.3 times more Magnesium and 3.1 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Copper, 2 times more Manganese, 3.2 times more Phosphorus, 24.4 times more Selenium and 1.4 times more Zinc than Raw Black Beans.
• Both Raw Black Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Black Beans have 3.4 times more Omega 3, 2.7 times more Carbohydrate and 1.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 36.1 times more Fat, 19.3 times more Saturated Fat, 103 times more Omega 6 and 1.5 times more Sugars than Raw Black Beans.
• Both Raw Black Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 1 kg.
• Both Raw Black Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.