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Comparing Nutrients in 1 kilogram Navy BeansVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Navy Beans
26%
4%
70%
Sunflower Seeds
13%
74%
13%
1 kg ▼

Macro Nutrients

116%3370kcal
Energy
201%5840kcal
3370 kcalvs5840 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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15.5%15g
Fat
531%515g
15 gvs515 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.3%1.7g
Saturated Fat
139%44.6g
1.7 gvs44.6 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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336%5.38g
Omega 3
37.5%0.6g
5.38 gvs0.6 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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19.7%3.35g
Omega 6
1356%231g
3.35 gvs231 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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467%608g
Carbohydrate
154%200g
608 gvs200 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
53.5%38.8g
Sugars
36%26g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
38.8 gvs26 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
NA
≤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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.1g
Glucose
NA
2.1 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%33.3g
Sucrose
%25g
33.3 gvs25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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403%153g
Fiber
226%86g
153 gvs86 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
399%223g
Protein
371%208g
223 gvs208 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
3.33%30μg
RAE, retinol activity equivalents
0 μgvs30 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
646%7.75mg
Vitamin B1
1233%15mg
Thiamine
7.75 mgvs15 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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126%1.64mg
Vitamin B2
273%3.55mg
Riboflavin
1.64 mgvs3.55 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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137%22mg
Vitamin B3
521%83.4mg
Niacin, nicotinic acid, niacinamide
22 mgvs83.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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149%7.44mg
Vitamin B5
226%11.3mg
Pantothenic acid
7.44 mgvs11.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
329%4.3mg
Vitamin B6
1035%13.5mg
Pyridoxine
4.3 mgvs13.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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910%3640μg
Vitamin B9
568%2270μg
Folates and Folic Acid
3640 μgvs2270 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
NA
Vitamin C
15.6%14mg
Ascorbic acid
NA mgvs14 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.33%0.2mg
Vitamin E
2345%352mg
Tocopherols and Tocotrienols
0.2 mgvs352 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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21%25μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
25 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

147%1470mg
Calcium
78%780mg
1470 mgvs780 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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927%8.34mg
Copper
2000%18mg
8.34 mgvs18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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686%55mg
Iron
656%52.5mg
55 mgvs52.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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417%1750mg
Magnesium
774%3250mg
1750 mgvs3250 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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617%14mg
Manganese
848%19.5mg
14 mgvs19.5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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581%4070mg
Phosphorus
943%6600mg
4070 mgvs6600 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
349%11850mg
Potassium
190%6450mg
11850 mgvs6450 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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200%110μg
Selenium
964%530μg
110 μgvs530 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
3.33%50mg
Sodium
6%90mg
50 mgvs90 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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332%36.5mg
Zinc
455%50mg
36.5 mgvs50 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.27%121g
Water
1.28%47.3g
121 gvs47.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Navy Beans vs Sunflower Seeds:
Comparing minerals per 1 kilogram for Navy Beans vs Sunflower Seeds:
Comparison of macro-nutrients per 1 kilogram:



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