Comparing Nutrients in 1 kilogram Red Kidney Beans VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Red Kidney Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	116% 3370kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	158% 206g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	303% 115g	38g per day for Men 19-50 years
Protein	402% 225g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	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	507% 6.1mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	83% 830mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	2038% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	482% 53mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Toasted Sunflower Seeds:

• Raw Red Kidney Beans have 1.9 times more Vitamin B1, 1.7 times more Vitamin B9 and 3.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 2 times more Vitamin B3, 9.1 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans 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 Red Kidney Beans vs Toasted Sunflower Seeds:

• Raw Red Kidney Beans have 1.5 times more Calcium and 2.8 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Copper, 1.9 times more Manganese, 2.9 times more Phosphorus and 1.9 times more Zinc than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans and Toasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Red Kidney Beans have 4.5 times more Omega 3, 3 times more Carbohydrate, 1.3 times more Fiber and 1.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 53.6 times more Fat, 38.7 times more Saturated Fat and 164 times more Omega 6 than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.