Comparing Nutrients in 1 kilogram Boiled Navy Beans VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Navy Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	48.3% 1400kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	176% 229g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	0% 0g	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	% 0g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 3.7g	% 23.7g	g per day for Men 19-50 years
Fiber	276% 105g	279% 106g	38g per day for Men 19-50 years
Protein	147% 82.3g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy 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	198% 2.37mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.2% 2.66mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	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	350% 1400μg	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	10% 9mg	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	0.67% 0.1mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	69% 690mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	2004% 18mg	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	295% 23.6mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	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	206% 1440mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	474% 52mg	11mg per day for Men 19-50 years
Water	17.2% 638g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B1, 4.2 times more Vitamin B2, 6.4 times more Vitamin B3, 26.1 times more Vitamin B5, 5.7 times more Vitamin B6, 1.7 times more Vitamin B9, 3633 times more Vitamin E and 5.2 times more Vitamin K than Boiled Navy Beans.
• Both Boiled Navy Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin C per 1 kg.
• Both Boiled Navy 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 Boiled Navy Beans vs Oil Roasted Sunflower Seeds:

• Boiled Navy Beans have 41.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Calcium, 8.6 times more Copper, 1.8 times more Iron, 2.4 times more Magnesium, 3.9 times more Manganese, 7.9 times more Phosphorus, 27 times more Selenium and 5.1 times more Zinc than Boiled Navy Beans.
• Both Boiled Navy Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Navy Beans have 2.2 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.2 times more Energy, 82.7 times more Fat, 72.1 times more Saturated Fat, 251.5 times more Omega 6, 8.4 times more Sugars and 2.4 times more Protein than Boiled Navy Beans.
• Both Boiled Navy Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Boiled Navy Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.