Comparing Nutrients in 1 kilogram Sunflower Seeds VS Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pink Beans	24%	3%	73%

Macro Nutrients

	Sunflower Seeds	Pink Beans	Recommended Dietary Allowance
Energy	201% 5840kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	11.6% 11.3g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	9.13% 2.92g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	139% 2.22g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	15.6% 2.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	494% 642g	130g per day for Men 19-50 years
Sugars	36% 26g	29.5% 21.4g	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	334% 127g	38g per day for Men 19-50 years
Protein	371% 208g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pink 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	643% 7.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	148% 1.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	199% 9.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	405% 5.27mg	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	1158% 4630μg	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	47.5% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pink Beans	Recommended Dietary Allowance
Calcium	78% 780mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	900% 8.1mg	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	846% 67.7mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	433% 1820mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	598% 13.8mg	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	593% 4150mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	431% 14640mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	236% 130μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.7% 101g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 4.4 times more Vitamin B3, 2.6 times more Vitamin B6, more Vitamin C and 167.5 times more Vitamin E than Raw Pink Beans.
• While Raw Pink Beans contain 2 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Pink Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Raw Pink Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Sunflower Seed Kernels have 2.2 times more Copper, 1.8 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 4.1 times more Selenium and 2 times more Zinc than Raw Pink Beans.
• While Raw Pink Beans contain 1.7 times more Calcium, 1.3 times more Iron and 2.3 times more Potassium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 45.5 times more Fat, 15.3 times more Saturated Fat, 87 times more Omega 6 and 1.2 times more Sugars than Raw Pink Beans.
• While Raw Pink Beans contain 3.7 times more Omega 3, 3.2 times more Carbohydrate and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Pink Beans have similar amounts of Protein per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Raw Pink Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.