Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	California Red Kidney Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	114% 3300kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	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	655% 249g	279% 106g	38g per day for Men 19-50 years
Protein	435% 244g	358% 201g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney 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	441% 5.3mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	NA	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	195% 1950mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	474% 52mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Oil Roasted Sunflower Seeds:

• 1 kilogram of California Red Kidney Beans has 1.7 times more Vitamin B1, 1.7 times more Vitamin B9 and 4.1 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.3 times more Vitamin B2, 2 times more Vitamin B3, 8.9 times more Vitamin B5 and 2 times more Vitamin B6 than Raw California Red Kidney Beans.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Oil Roasted Sunflower Seeds:

• 1 kilogram of California Red Kidney Beans has 2.2 times more Calcium, 2.2 times more Iron, 1.3 times more Magnesium and 3.1 times more Potassium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Copper, 2.1 times more Manganese, 2.8 times more Phosphorus, 24.4 times more Selenium and 2 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 2.6 times more Carbohydrate, 2.3 times more Fiber and 1.2 times more Protein than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.8 times more Energy, 205.2 times more Fat, 196.3 times more Saturated Fat and 633.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Oil Roasted Sunflower Seeds offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6