Comparing Nutrients in 1 kilogram Canned White Beans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned White Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	39.3% 1140kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	154% 200g	130g per day for Men 19-50 years
Sugars	4% 2.9g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	126% 48g	226% 86g	38g per day for Men 19-50 years
Protein	130% 72.6g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.06% 1.13mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	1035% 13.5mg	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	163% 650μg	568% 2270μg	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	52.7% 7.9mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	73% 730mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	2000% 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	374% 30mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	224% 5.15mg	848% 19.5mg	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	130% 910mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	227% 3400mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	455% 50mg	11mg per day for Men 19-50 years
Water	19% 701g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Canned White Beans have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15.4 times more Vitamin B1, 9.6 times more Vitamin B2, 73.8 times more Vitamin B3, 6.1 times more Vitamin B5, 17.9 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin C and 44.5 times more Vitamin E than Canned White Beans.
• Both Canned White Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned White Beans vs Sunflower Seeds:

• Canned White Beans have 37.8 times more Sodium and 14.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.8 times more Copper, 1.8 times more Iron, 6.4 times more Magnesium, 3.8 times more Manganese, 7.3 times more Phosphorus, 1.4 times more Potassium, 33.1 times more Selenium and 4.5 times more Zinc than Canned White Beans.
• Both Canned White Beans and Dried Sunflower Seed Kernels have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels contain 5.1 times more Energy, 177.4 times more Fat, 60.2 times more Saturated Fat, 344 times more Omega 6, 9 times more Sugars, 1.8 times more Fiber and 2.9 times more Protein than Canned White Beans.
• Both Canned White Beans and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Carbohydrate per 1 kg.
• Both Canned White Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.