Comparing Nutrients in 1 kilogram Sunflower Seeds VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Sunflower Seeds	Boiled Navy Beans	Recommended Dietary Allowance
Energy	201% 5840kcal	48.3% 1400kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	200% 261g	130g per day for Men 19-50 years
Sugars	36% 26g	5.1% 3.7g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 25g	% 3.7g	g per day for Men 19-50 years
Fiber	226% 86g	276% 105g	38g per day for Men 19-50 years
Protein	371% 208g	147% 82.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Navy 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	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	53.2% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	106% 1.38mg	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	350% 1400μg	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	10% 9mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	78% 780mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	233% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	229% 5.27mg	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	206% 1440mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	17.2% 638g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 6.2 times more Vitamin B1, 5.4 times more Vitamin B2, 12.8 times more Vitamin B3, 4.2 times more Vitamin B5, 9.7 times more Vitamin B6, 1.6 times more Vitamin B9, 1.6 times more Vitamin C and 3517 times more Vitamin E than Boiled Navy Beans.
• Both Dried Sunflower Seed Kernels as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Boiled Navy Beans:

• Dried Sunflower Seed Kernels have 8.6 times more Copper, 2.2 times more Iron, 6.1 times more Magnesium, 3.7 times more Manganese, 4.6 times more Phosphorus, 1.7 times more Potassium, 18.3 times more Selenium and 4.9 times more Zinc than Boiled Navy Beans.
• While Boiled Navy Beans contain 13.5 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled Navy Beans have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 4.2 times more Energy, 83 times more Fat, 45.5 times more Saturated Fat, 169.5 times more Omega 6, 7.1 times more Sugars and 2.5 times more Protein than Boiled Navy Beans.
• While Boiled Navy Beans contain 3 times more Omega 3 and 1.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled Navy Beans have similar amounts of Fiber per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Boiled Navy Beans have insufficient amounts of Glucose and Sucrose in 1 kg.