Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Black Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Black Beans	25%	4%	71%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Black Beans	Recommended Dietary Allowance
Energy	204% 5920kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	174% 2.78g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	19.5% 3.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	480% 624g	130g per day for Men 19-50 years
Sugars	43% 31g	29.2% 21g	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	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	408% 155g	38g per day for Men 19-50 years
Protein	358% 201g	386% 216g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Black Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	750% 9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	220% 2.86mg	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	1110% 4440μg	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	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	2422% 363mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Black Beans	Recommended Dietary Allowance
Calcium	87% 870mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	934% 8.4mg	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	628% 50.2mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	407% 1710mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	461% 10.6mg	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	503% 3520mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	436% 14830mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	332% 36.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	2.98% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Black Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Black Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Black Beans:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 7.7 times more Vitamin B5, 2.8 times more Vitamin B6 and 173 times more Vitamin E than Black Beans.
• While 1 kg of Raw Black Beans contains 2.8 times more Vitamin B1, 1.9 times more Vitamin B9 and 1.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Black Beans have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Black Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Black Beans:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.1 times more Copper, 2 times more Manganese, 3.2 times more Phosphorus, 24.4 times more Selenium and 1.4 times more Zinc than Black Beans.
• While 1 kg of Raw Black Beans contains 1.4 times more Calcium, 1.3 times more Magnesium and 3.1 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Black Beans contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.7 times more Energy, 36.1 times more Fat, 19.3 times more Saturated Fat, 103 times more Omega 6 and 1.5 times more Sugars than Black Beans.
• While 1 kg of Raw Black Beans contains 3.4 times more Omega 3, 2.7 times more Carbohydrate and 1.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Black Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Black Beans provide inadequate amounts of Omega 6