Comparing Nutrients in 1 kilogram Sunflower Seeds VS Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Kidney Beans	28%	2%	70%

Macro Nutrients

	Sunflower Seeds	Kidney Beans	Recommended Dietary Allowance
Energy	201% 5840kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	8.56% 8.3g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	174% 2.8g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	10.5% 1.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	462% 600g	130g per day for Men 19-50 years
Sugars	36% 26g	30.8% 22.3g	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	655% 249g	38g per day for Men 19-50 years
Protein	371% 208g	421% 236g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Kidney 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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	158% 190μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Kidney Beans	Recommended Dietary Allowance
Calcium	78% 780mg	143% 1430mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	1064% 9.6mg	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	1025% 82mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	333% 1400mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	444% 10.2mg	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	581% 4070mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	414% 14060mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	254% 28mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	3.18% 118g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.8 times more Vitamin B1, 1.6 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B5, 3.4 times more Vitamin B6 and 159.9 times more Vitamin E than Raw All Types Kidney Beans.
• While Raw All Types Kidney Beans contain 1.7 times more Vitamin B9, 3.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Sunflower Seed Kernels have 1.9 times more Copper, 2.3 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, 16.6 times more Selenium and 1.8 times more Zinc than Raw All Types Kidney Beans.
• While Raw All Types Kidney Beans contain 1.8 times more Calcium, 1.6 times more Iron, 2.2 times more Potassium and 2.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.8 times more Energy, 62 times more Fat, 37.1 times more Saturated Fat and 129.5 times more Omega 6 than Raw All Types Kidney Beans.
• While Raw All Types Kidney Beans contain 4.7 times more Omega 3, 3 times more Carbohydrate and 2.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw All Types Kidney Beans have similar amounts of Sugars and Protein per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Raw All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.