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

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Navy Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	116% 3370kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	336% 5.38g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	467% 608g	176% 229g	130g per day for Men 19-50 years
Sugars	53.5% 38.8g	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	% 2.1g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 33.3g	% 23.7g	g per day for Men 19-50 years
Fiber	403% 153g	279% 106g	38g per day for Men 19-50 years
Protein	399% 223g	358% 201g	56g per day for Men 19-50 years

Vitamins

	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	646% 7.75mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.44mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	329% 4.3mg	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	910% 3640μg	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	NA	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	1.33% 0.2mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	147% 1470mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	927% 8.34mg	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	686% 55mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	417% 1750mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	617% 14mg	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	581% 4070mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	349% 11850mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	332% 36.5mg	474% 52mg	11mg per day for Men 19-50 years
Water	3.27% 121g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 2.4 times more Vitamin B1 and 1.6 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 9.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 1816.5 times more Vitamin E than Raw Navy Beans.
• Both Raw Navy Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 1 kg.
• Both Raw 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 Navy Beans vs Oil Roasted Sunflower Seeds:

• Raw Navy Beans have 1.7 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium and 2.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Copper, 1.5 times more Manganese, 2.8 times more Phosphorus, 7.1 times more Selenium and 1.4 times more Zinc than Raw Navy Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navy Beans have 6.6 times more Omega 3, 2.7 times more Carbohydrate, 1.2 times more Sugars and 1.4 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 34.2 times more Fat, 41.6 times more Saturated Fat and 102.1 times more Omega 6 than Raw Navy Beans.
• Both Raw Navy Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 1 kg.
• Both Raw Navy Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.