Comparing Nutrients in 1 kilogram Boiled Royal Red Kidney Beans with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans with Salt	30%	1%	69%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Royal Red Kidney Beans with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	42.4% 1230kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 219g	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	245% 93g	279% 106g	38g per day for Men 19-50 years
Protein	169% 95g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans with Salt	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	79% 0.95mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	185% 740μg	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	13.3% 12mg	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

	Boiled Royal Red Kidney Beans with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	44% 440mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	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	346% 27.7mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	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	203% 1420mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	111% 3780mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	474% 52mg	11mg per day for Men 19-50 years
Water	18% 670g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Royal Red Kidney Beans with Salt vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 3.4 times more Vitamin B1, 4.2 times more Vitamin B2, 7.5 times more Vitamin B3, 31.7 times more Vitamin B5, 7.6 times more Vitamin B6 and 3.2 times more Vitamin B9 than Boiled Royal Red Kidney Beans with Salt.
• Both Boiled Royal Red Kidney Beans with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin C per 1 kg.
• Both Boiled Royal Red Kidney Beans with Salt 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 Royal Red Kidney Beans with Salt vs Oil Roasted Sunflower Seeds:

• Boiled Royal Red Kidney Beans with Salt have 80.3 times more Sodium and 43.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Calcium, 6.9 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 8.2 times more Manganese, 8 times more Phosphorus, 1.3 times more Potassium, 65.2 times more Selenium and 5.8 times more Zinc than Boiled Royal Red Kidney Beans with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels contain 4.8 times more Energy, 301.8 times more Fat, 294.5 times more Saturated Fat, 1.4 times more Omega 3, 950.2 times more Omega 6 and 2.1 times more Protein than Boiled Royal Red Kidney Beans with Salt.
• Both Boiled Royal Red Kidney Beans with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Boiled Royal Red Kidney Beans with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.