Comparing Nutrients in 1 kilogram Boiled Pinto Beans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans	25%	4%	71%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Pinto Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	49.3% 1430kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	4.25% 1.36g	163% 52g	32g per day for Men 19-50 years
Omega 3	85.6% 1.37g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	5.76% 0.98g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 262g	185% 241g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	237% 90g	292% 111g	38g per day for Men 19-50 years
Protein	161% 90g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	161% 1.93mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	176% 2.3mg	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	430% 1720μg	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	8.9% 8mg	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	62.7% 9.4mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	46% 460mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	2033% 18.3mg	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	261% 21mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	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	210% 1470mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	89% 9.8mg	481% 53mg	11mg per day for Men 19-50 years
Water	17% 630g	0.32% 12g	3700g per day for Men 19-50 years

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

• Boiled Pinto Beans have 1.8 times more Vitamin B1 and 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4 times more Vitamin B2, 22.1 times more Vitamin B3, 33.5 times more Vitamin B5, 3.5 times more Vitamin B6, 1.4 times more Vitamin B9, 1.8 times more Vitamin C and 27.8 times more Vitamin E than Boiled Pinto Beans.
• Both Boiled 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 Boiled Pinto Beans vs Roasted Sunflower Seeds:

• Boiled Pinto Beans have 52.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Calcium, 8.4 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium, 4.7 times more Manganese, 7.9 times more Phosphorus, 1.9 times more Potassium, 12.8 times more Selenium and 5.4 times more Zinc than Boiled Pinto Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Pinto Beans have 2 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.1 times more Energy, 76.6 times more Fat, 38.4 times more Saturated Fat, 334.5 times more Omega 6, 8 times more Sugars and 2.1 times more Protein than Boiled Pinto Beans.
• Both Boiled Pinto Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Boiled Pinto Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.