Comparing Nutrients in 1 kilogram Small White Beans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Small White Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	116% 3360kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	9.5% 3.04g	163% 52g	32g per day for Men 19-50 years
Omega 3	144% 2.3g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	16.2% 2.76g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	479% 623g	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	655% 249g	292% 111g	38g per day for Men 19-50 years
Protein	377% 211g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Small White 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	619% 7.43mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.4mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	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	965% 3860μg	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	0% 0mg	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

	Small White Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	173% 1730mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	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	966% 77.3mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	436% 1830mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	556% 12.8mg	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	636% 4450mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	454% 15420mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	481% 53mg	11mg per day for Men 19-50 years
Water	3.16% 117g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Small White Beans vs Roasted Sunflower Seeds:

• Raw Small White Beans have 7 times more Vitamin B1 and 1.6 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.2 times more Vitamin B3, 9.7 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Raw Small White Beans.
• Both Raw Small White Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Small White 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 Small White Beans vs Roasted Sunflower Seeds:

• Raw Small White Beans have 2.5 times more Calcium, 2 times more Iron, 1.4 times more Magnesium and 1.8 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.9 times more Copper, 1.7 times more Manganese, 2.6 times more Phosphorus, 6.2 times more Selenium and 1.9 times more Zinc than Raw Small White Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Small White Beans have 3.3 times more Omega 3, 2.6 times more Carbohydrate and 2.2 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 42.2 times more Fat, 17.2 times more Saturated Fat and 118.8 times more Omega 6 than Raw Small White Beans.
• Both Raw Small White Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 1 kg.
• Both Raw Small White Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.