Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Canned Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Canned Beans	18%	3%	79%

Macro Nutrients

	Toasted Sunflower Seeds	Canned Beans	Recommended Dietary Allowance
Energy	213% 6190kcal	32.4% 940kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	3.24% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	163% 211g	130g per day for Men 19-50 years
Sugars	NA	110% 79.6g	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	21.5% 15.6g	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	% 16g	g per day for Men 19-50 years
Sucrose	NA	% 48g	g per day for Men 19-50 years
Fiber	303% 115g	108% 41g	38g per day for Men 19-50 years
Protein	307% 172g	85% 47.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Canned Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	43.2% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	64.6% 0.84mg	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	595% 2380μg	30% 120μg	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	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Canned Beans	Recommended Dietary Allowance
Calcium	57% 570mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	161% 1.45mg	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	851% 68mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	47.4% 1.1mg	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	1654% 11580mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	NA	91% 50μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	229% 3430mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	207% 23mg	11mg per day for Men 19-50 years
Water	0.27% 10g	19.5% 720g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Canned Beans per 1 kg

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

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

• 1 kilogram of Toasted Sunflower Seeds has 3.4 times more Vitamin B1, 7.3 times more Vitamin B2, 9.8 times more Vitamin B3, 32.7 times more Vitamin B5, 9.6 times more Vitamin B6 and 19.8 times more Vitamin B9 than Canned Beans.
• Both Toasted Sunflower Seed Kernels no Salt as well as Canned 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 Toasted Sunflower Seeds vs Canned Beans:

• 1 kilogram of Toasted Sunflower Seeds has 1.7 times more Calcium, 12.6 times more Copper, 5.7 times more Iron, 4.8 times more Magnesium, 19.4 times more Manganese, 15.6 times more Phosphorus, 2.2 times more Potassium and 2.3 times more Zinc than Canned Beans.
• While 1 kg of Canned Beans with Salt contains 114.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 6.6 times more Energy, 153.5 times more Fat, 83.8 times more Saturated Fat, 5.3 times more Omega 3, 679.8 times more Omega 6, 2.8 times more Fiber and 3.6 times more Protein than Canned Beans.
• Both Toasted Sunflower Seeds and Canned Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Beans provide inadequate amounts of Omega 3 and Omega 6