Comparing Nutrients in 1 kilogram Frozen Young Pinto Beans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Pinto Beans	23%	3%	74%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Frozen Young Pinto Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	58.6% 1700kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	163% 52g	32g per day for Men 19-50 years
Omega 3	116% 1.86g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	250% 325g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	37.7% 27.3g	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	150% 57g	292% 111g	38g per day for Men 19-50 years
Protein	175% 98g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Pinto Beans	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	283% 3.4mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	618% 8.04mg	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	125% 500μg	593% 2370μg	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	11% 10mg	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	NA	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Pinto Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	58% 580mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	2033% 18.3mg	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	375% 30mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	237% 5.46mg	917% 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	167% 1170mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	222% 7560mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	61.3% 920mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	481% 53mg	11mg per day for Men 19-50 years
Water	15% 558g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Young Pinto Beans vs Roasted Sunflower Seeds:

• Unprepared Frozen Young Pinto Beans have 3.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B2, 10.1 times more Vitamin B3, 23.3 times more Vitamin B5, 3.7 times more Vitamin B6, 4.7 times more Vitamin B9 and 1.4 times more Vitamin C than Unprepared Frozen Young Pinto Beans.
• Both Unprepared Frozen Young Pinto Beans as well as Dry Roasted 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 Frozen Young Pinto Beans vs Roasted Sunflower Seeds:

• Unprepared Frozen Young Pinto Beans have 30.7 times more Sodium and 46.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 18.7 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 3.9 times more Manganese, 9.9 times more Phosphorus, 52.9 times more Selenium and 6.9 times more Zinc than Unprepared Frozen Young Pinto Beans.
• Both Unprepared Frozen Young Pinto Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unprepared Frozen Young Pinto Beans have 2.7 times more Omega 3 and 1.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.4 times more Energy, 99.6 times more Fat, 85.6 times more Saturated Fat, 312.2 times more Omega 6, 1.9 times more Fiber and 2 times more Protein than Unprepared Frozen Young Pinto Beans.
• Both Unprepared Frozen Young Pinto Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.