Comparing Nutrients in 1 kilogram Great Northern Beans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Great Northern Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	117% 3390kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	11.8% 11.4g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	11% 3.56g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	133% 2.13g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	480% 624g	154% 200g	130g per day for Men 19-50 years
Sugars	31% 22.6g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	532% 202g	226% 86g	38g per day for Men 19-50 years
Protein	390% 219g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	544% 6.53mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.37mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	220% 11mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	344% 4.47mg	1035% 13.5mg	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	1205% 4820μg	568% 2270μg	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	59% 53mg	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	14.7% 2.2mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	175% 1750mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	930% 8.37mg	2000% 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	684% 54.7mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	450% 1890mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	619% 14.2mg	848% 19.5mg	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	639% 4470mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	408% 13870mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	210% 23mg	455% 50mg	11mg per day for Men 19-50 years
Water	2.9% 107g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Great Northern Beans vs Sunflower Seeds:

• Raw Great Northern Beans have 2.1 times more Vitamin B9, 3.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 4.3 times more Vitamin B3, 3 times more Vitamin B6 and 159.9 times more Vitamin E than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Great Northern Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Great Northern Beans vs Sunflower Seeds:

• Raw Great Northern Beans have 2.2 times more Calcium and 2.2 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Copper, 1.7 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 4.1 times more Selenium and 2.2 times more Zinc than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Dried Sunflower Seed Kernels have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Great Northern Beans have 3.6 times more Omega 3, 3.1 times more Carbohydrate and 2.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 45.1 times more Fat, 12.5 times more Saturated Fat and 87.6 times more Omega 6 than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Dried Sunflower Seed Kernels have similar amounts of Sugars and Protein per 1 kg.
• Both Raw Great Northern Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.