Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seed Kernels with Salt VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seed Kernels with Salt	13%	73%	14%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Oil Roasted Sunflower Seed Kernels with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	204% 5920kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	112% 145g	130g per day for Men 19-50 years
Sugars	43% 31g	25.5% 18.5g	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	0% 0g	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	% 7.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 18.5g	g per day for Men 19-50 years
Fiber	279% 106g	113% 43g	38g per day for Men 19-50 years
Protein	358% 201g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seed Kernels with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	57% 0.74mg	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	585% 2340μg	90% 360μg	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	12.2% 11mg	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	2422% 363mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seed Kernels with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	87% 870mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	150% 1.35mg	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	535% 42.8mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	73% 1.68mg	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	1627% 11390mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	202% 3030mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seed Kernels with Salt vs Canned Kidney Beans:

• Oil Roasted Sunflower Seed Kernels with Salt have 2.8 times more Vitamin B1, 5.5 times more Vitamin B2, 10 times more Vitamin B3, 50.3 times more Vitamin B5, 10.7 times more Vitamin B6, 6.5 times more Vitamin B9 and 1816.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels with Salt.
• Both Oil Roasted Sunflower Seed Kernels with Salt and Canned All Types Kidney Beans have similar amounts of Vitamin C per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seed Kernels with Salt vs Canned Kidney Beans:

• Oil Roasted Sunflower Seed Kernels with Salt have 2.6 times more Calcium, 13.4 times more Copper, 3.7 times more Iron, 4.7 times more Magnesium, 12.4 times more Manganese, 12.7 times more Phosphorus, 2 times more Potassium, 86.9 times more Selenium and 11.3 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 50.7 times more Water than Oil Roasted Sunflower Seed Kernels with Salt.
• Both Oil Roasted Sunflower Seed Kernels with Salt and Canned All Types Kidney Beans have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels with Salt have 7 times more Energy, 85.5 times more Fat, 50.1 times more Saturated Fat, 322.7 times more Omega 6, 1.6 times more Carbohydrate, 1.7 times more Sugars, 2.5 times more Fiber and 3.8 times more Protein than Canned All Types Kidney Beans.
• Both Oil Roasted Sunflower Seed Kernels with Salt and Canned All Types Kidney Beans have similar amounts of Omega 3 per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.