Comparing Nutrients in 1 kilogram Sunflower Seeds VS Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Great Northern Beans	25%	3%	72%

Macro Nutrients

	Sunflower Seeds	Great Northern Beans	Recommended Dietary Allowance
Energy	201% 5840kcal	117% 3390kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	11.8% 11.4g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	11% 3.56g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	133% 2.13g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	15.5% 2.63g	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	31% 22.6g	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	532% 202g	38g per day for Men 19-50 years
Protein	371% 208g	390% 219g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Great Northern 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	544% 6.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	182% 2.37mg	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	220% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	344% 4.47mg	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	1205% 4820μg	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	59% 53mg	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Great Northern Beans	Recommended Dietary Allowance
Calcium	78% 780mg	175% 1750mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	930% 8.37mg	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	684% 54.7mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	450% 1890mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	619% 14.2mg	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	943% 6600mg	639% 4470mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	408% 13870mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	235% 129μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	210% 23mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.9% 107g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 4.3 times more Vitamin B3, 3 times more Vitamin B6 and 159.9 times more Vitamin E than Raw Great Northern Beans.
• While Raw Great Northern Beans contain 2.1 times more Vitamin B9, 3.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Great Northern Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Raw Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Great Northern Beans:

• Dried Sunflower Seed Kernels have 2.2 times more Copper, 1.7 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 4.1 times more Selenium and 2.2 times more Zinc than Raw Great Northern Beans.
• While Raw Great Northern Beans contain 2.2 times more Calcium and 2.2 times more Potassium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Great Northern 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, 45.1 times more Fat, 12.5 times more Saturated Fat and 87.6 times more Omega 6 than Raw Great Northern Beans.
• While Raw Great Northern Beans contain 3.6 times more Omega 3, 3.1 times more Carbohydrate and 2.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Great Northern Beans have similar amounts of Sugars and Protein per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Raw Great Northern Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.