Comparing Nutrients in 1 kilogram Sunflower Seed Butter VS Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Sunflower Seed Butter	Cranberry Beans	Recommended Dietary Allowance
Energy	213% 6170kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	146% 46.8g	9.88% 3.16g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	573% 97g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	462% 601g	130g per day for Men 19-50 years
Sugars	145% 105g	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	% 105g	NA	g per day for Men 19-50 years
Fiber	150% 57g	650% 247g	38g per day for Men 19-50 years
Protein	309% 173g	411% 230g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Cranberry Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	623% 7.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	238% 3.1mg	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	593% 2370μg	1510% 6040μg	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	30% 27mg	0% 0mg	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	1526% 229mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Cranberry Beans	Recommended Dietary Allowance
Calcium	64% 640mg	127% 1270mg	1000mg per day for Men 19-50 years
Copper	1774% 16mg	882% 7.94mg	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	515% 41.2mg	625% 50mg	8mg per day for Men 19-50 years
Magnesium	740% 3110mg	371% 1560mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	400% 9.2mg	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	951% 6660mg	531% 3720mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	392% 13320mg	3400mg per day for Men 19-50 years
Selenium	1898% 1044μg	231% 127μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	330% 36.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Cranberry Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Butter versus 1 kg of Cranberry Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Butter vs Cranberry Beans:

• 1 kilogram of Sunflower Seed Butter has 4.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Cranberry Beans.
• While 1 kg of Raw Cranberry Beans contains 14.1 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.5 times more Vitamin B9 than Sunflower Seed Butter no Salt.
• 1 kilogram of Cranberry Beans have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Raw Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Butter vs Cranberry Beans:

• 1 kilogram of Sunflower Seed Butter has 2 times more Copper, 2 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 8.2 times more Selenium and 1.3 times more Zinc than Cranberry Beans.
• While 1 kg of Raw Cranberry Beans contains 2 times more Calcium and 2.3 times more Potassium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Cranberry Beans contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Butter has 1.8 times more Energy, 44.9 times more Fat, 14.8 times more Saturated Fat and 33.9 times more Omega 6 than Cranberry Beans.
• While 1 kg of Raw Cranberry Beans contains 4.8 times more Omega 3, 2.6 times more Carbohydrate, 4.3 times more Fiber and 1.3 times more Protein than Sunflower Seed Butter no Salt.
• 1 kilogram of Cranberry Beans provide inadequate amounts of Omega 6