Comparing Nutrients in 1 kilogram Sunflower Seed Butter VS Boiled Kidney Beans

Macros Ratio

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

Macro Nutrients

	Sunflower Seed Butter	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	213% 6170kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	146% 46.8g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	573% 97g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	175% 228g	130g per day for Men 19-50 years
Sugars	145% 105g	4.4% 3.2g	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	168% 64g	38g per day for Men 19-50 years
Protein	309% 173g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Boiled Kidney 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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	92% 1.2mg	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	325% 1300μg	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	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	64% 640mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1774% 16mg	240% 2.16mg	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	278% 22mg	8mg per day for Men 19-50 years
Magnesium	740% 3110mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	187% 4.3mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	1898% 1044μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	18% 669g	3700g per day for Men 19-50 years

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

• Sunflower Seed Butter no Salt has 2.8 times more Vitamin B2, 11.7 times more Vitamin B3, 5.3 times more Vitamin B5, 4.6 times more Vitamin B6, 1.8 times more Vitamin B9, 2.3 times more Vitamin C and 763 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Sunflower Seed Butter no Salt has 1.8 times more Calcium, 7.4 times more Copper, 1.9 times more Iron, 7.4 times more Magnesium, 4.8 times more Manganese, 4.8 times more Phosphorus, 1.4 times more Potassium, 94.9 times more Selenium and 4.9 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 108 times more Water than Sunflower Seed Butter no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Sunflower Seed Butter no Salt has 4.9 times more Energy, 110.4 times more Fat, 64.1 times more Saturated Fat, 90.1 times more Omega 6, 32.9 times more Sugars and 2 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.4 times more Omega 3 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Boiled All Types Kidney Beans have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Sunflower Seed Butter no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.