Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Boiled Red Kidney Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled Red Kidney Beans with Salt	27%	3%	70%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled Red Kidney Beans with Salt	Recommended Dietary Allowance
Energy	201% 5820kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	175% 228g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	4.4% 3.2g	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	NA	NA	g per day for Men 19-50 years
Fiber	292% 111g	195% 74g	38g per day for Men 19-50 years
Protein	345% 193g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Red Kidney Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	92% 1.2mg	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	593% 2370μg	325% 1300μg	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	13.3% 12mg	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	1740% 261mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled Red Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	70% 700mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	269% 2.42mg	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	475% 38mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	207% 4.77mg	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	1650% 11550mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Boiled Red Kidney Beans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Boiled Red Kidney Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Boiled Red Kidney Beans with Salt:

• 1 kilogram of Roasted Sunflower Seeds has 4.2 times more Vitamin B2, 12.2 times more Vitamin B3, 32 times more Vitamin B5, 6.7 times more Vitamin B6, 1.8 times more Vitamin B9 and 870 times more Vitamin E than Boiled Red Kidney Beans with Salt.
• While 1 kg of Boiled Red Kidney Beans with Salt contains 1.5 times more Vitamin B1 and 3.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Boiled Red Kidney Beans with Salt have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled Red Kidney Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Boiled Red Kidney Beans with Salt:

• 1 kilogram of Roasted Sunflower Seeds has 2.5 times more Calcium, 7.6 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 4.4 times more Manganese, 8.1 times more Phosphorus, 2.1 times more Potassium, 66.1 times more Selenium and 4.9 times more Zinc than Boiled Red Kidney Beans with Salt.
• While 1 kg of Boiled Red Kidney Beans with Salt contains 79.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 4.6 times more Energy, 99.6 times more Fat, 72.5 times more Saturated Fat, 306.4 times more Omega 6, 8.5 times more Sugars, 1.5 times more Fiber and 2.2 times more Protein than Boiled Red Kidney Beans with Salt.
• While 1 kg of Boiled Red Kidney Beans with Salt contains 2.4 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Boiled Red Kidney Beans with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans with Salt provide inadequate amounts of Omega 6