Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Small White Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Small White Beans	25%	3%	72%

Macro Nutrients

	Toasted Sunflower Seeds	Small White Beans	Recommended Dietary Allowance
Energy	213% 6190kcal	116% 3360kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	12% 12g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	144% 2.3g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	16.2% 2.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	479% 623g	130g per day for Men 19-50 years
Sugars	NA	NA	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	303% 115g	655% 249g	38g per day for Men 19-50 years
Protein	307% 172g	377% 211g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Small White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	619% 7.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	338% 4.4mg	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	965% 3860μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Small White Beans	Recommended Dietary Allowance
Calcium	57% 570mg	173% 1730mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	706% 6.35mg	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	851% 68mg	966% 77.3mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	436% 1830mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	556% 12.8mg	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	1654% 11580mg	636% 4450mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	454% 15420mg	3400mg per day for Men 19-50 years
Selenium	NA	233% 128μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	255% 28mg	11mg per day for Men 19-50 years
Water	0.27% 10g	3.16% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Small White Beans per 1 kg

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

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

• 1 kilogram of Toasted Sunflower Seeds has 1.4 times more Vitamin B2, 3.1 times more Vitamin B3, 9.7 times more Vitamin B5 and 1.8 times more Vitamin B6 than Small White Beans.
• While 1 kg of Raw Small White Beans contains 2.3 times more Vitamin B1 and 1.6 times more Vitamin B9 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Small White Beans 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 Small White Beans:

• 1 kilogram of Toasted Sunflower Seeds has 2.9 times more Copper, 1.7 times more Manganese, 2.6 times more Phosphorus and 1.9 times more Zinc than Small White Beans.
• While 1 kg of Raw Small White Beans contains 3 times more Calcium, 1.4 times more Magnesium and 3.1 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Small White Beans contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.8 times more Energy, 48.1 times more Fat, 19.6 times more Saturated Fat and 135.5 times more Omega 6 than Small White Beans.
• While 1 kg of Raw Small White Beans contains 2.9 times more Omega 3, 3 times more Carbohydrate and 2.2 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Small White Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Small White Beans provide inadequate amounts of Omega 6