Comparing Nutrients in 1 kilogram Canned Refried Beans VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Refried Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	31% 900kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	20.7% 20g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	21.2% 3.6g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	158% 206g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	NA	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	% 5.4g	NA	g per day for Men 19-50 years
Fiber	97% 37g	303% 115g	38g per day for Men 19-50 years
Protein	89% 49.8g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Toasted 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	63.3% 0.76mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.8% 0.79mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.8% 1.9mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	619% 8.05mg	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	27.5% 110μg	595% 2380μg	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	66.7% 60mg	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	6% 0.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29% 290mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	2038% 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	180% 14.4mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	919% 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	131% 920mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	94% 3190mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	105% 58μg	NA	55μg per day for Men 19-50 years
Sodium	247% 3700mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	482% 53mg	11mg per day for Men 19-50 years
Water	21% 778g	0.27% 10g	3700g per day for Men 19-50 years

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

• Canned Refried Beans have 4.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.3 times more Vitamin B1, 3.6 times more Vitamin B2, 11.4 times more Vitamin B3, 37.4 times more Vitamin B5, 7.8 times more Vitamin B6 and 21.6 times more Vitamin B9 than Canned Refried Beans.
• Both Canned Refried Beans as well as Toasted 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 Canned Refried Beans vs Toasted Sunflower Seeds:

• Canned Refried Beans have 123.3 times more Sodium and 77.8 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2 times more Calcium, 14.2 times more Copper, 4.7 times more Iron, 3.7 times more Magnesium, 7.3 times more Manganese, 12.6 times more Phosphorus, 1.5 times more Potassium and 9.1 times more Zinc than Canned Refried Beans.

Comparison of macro-nutrients per 1 kilogram:

• Canned Refried Beans have 2.1 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6.9 times more Energy, 28.3 times more Fat, 9.4 times more Saturated Fat, 103.6 times more Omega 6, 1.5 times more Carbohydrate, 3.1 times more Fiber and 3.5 times more Protein than Canned Refried Beans.
• Both Canned Refried Beans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.