Comparing Nutrients in 1 kilogram Sunflower Seeds VS Black Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Black Beans	25%	4%	71%

Macro Nutrients

	Sunflower Seeds	Black Beans	Recommended Dietary Allowance
Energy	201% 5840kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	174% 2.78g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	19.5% 3.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	480% 624g	130g per day for Men 19-50 years
Sugars	36% 26g	29.2% 21g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	408% 155g	38g per day for Men 19-50 years
Protein	371% 208g	386% 216g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Black Beans	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	750% 9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	220% 2.86mg	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	568% 2270μg	1110% 4440μg	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	15.6% 14mg	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	2345% 352mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Black Beans	Recommended Dietary Allowance
Calcium	78% 780mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	934% 8.4mg	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	656% 52.5mg	628% 50.2mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	407% 1710mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	461% 10.6mg	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	943% 6600mg	503% 3520mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	436% 14830mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	332% 36.5mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.98% 110g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 4.3 times more Vitamin B3, 1.3 times more Vitamin B5, 4.7 times more Vitamin B6, more Vitamin C and 167.5 times more Vitamin E than Raw Black Beans.
• While Raw Black Beans contain 2 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Black Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Black Beans:

• Dried Sunflower Seed Kernels have 2.1 times more Copper, 1.9 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 16.6 times more Selenium and 1.4 times more Zinc than Raw Black Beans.
• While Raw Black Beans contain 1.6 times more Calcium and 2.3 times more Potassium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Black Beans have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 36.2 times more Fat, 12.2 times more Saturated Fat, 69.4 times more Omega 6 and 1.2 times more Sugars than Raw Black Beans.
• While Raw Black Beans contain 4.6 times more Omega 3, 3.1 times more Carbohydrate and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Black Beans have similar amounts of Protein per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Raw Black Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.