Comparing Nutrients in 1 pound Great Northern Beans VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Great Northern Beans	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	53% 1538kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	5.33% 5.17g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	5.05% 1.6g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	60.4% 0.97g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	81.4% 106g	130g per day for Men 19-50 years
Sugars	14% 10.3g	66% 48g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	241% 92g	68% 26g	38g per day for Men 19-50 years
Protein	177% 99g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	247% 2.96mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.7% 1.08mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	192% 2.5mg	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	547% 2186μg	269% 1075μg	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	26.7% 24mg	13.6% 12.2mg	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	6.65% 1mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	79.4% 794mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	805% 7.24mg	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	310% 25mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	204% 857mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	281% 6.45mg	409% 9.4mg	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	290% 2028mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	185% 6291mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	106% 58.5μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	202% 22mg	11mg per day for Men 19-50 years
Water	1.3% 48.5g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Great Northern Beans VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Great Northern Beans versus 1 lb of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Great Northern Beans vs Sunflower Seed Butter:

• 1 pound of Great Northern Beans has 12.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B9 and 2 times more Vitamin C than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 3.5 times more Vitamin B3 and 104 times more Vitamin E than Raw Great Northern Beans.
• Both Great Northern Beans and Sunflower Seed Butter provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Great Northern Beans have insufficient amounts of Vitamin E
• Both Raw Great Northern Beans as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Great Northern Beans vs Sunflower Seed Butter:

• 1 pound of Great Northern Beans has 2.7 times more Calcium, 1.3 times more Iron and 2.4 times more Potassium than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.9 times more Copper, 1.6 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 8.1 times more Selenium and 2.1 times more Zinc than Raw Great Northern Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Great Northern Beans has 4.3 times more Omega 3, 2.7 times more Carbohydrate, 3.5 times more Fiber and 1.3 times more Protein than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.8 times more Energy, 48.4 times more Fat, 13.1 times more Saturated Fat, 37 times more Omega 6 and 4.7 times more Sugars than Raw Great Northern Beans.
• 1 pound of Great Northern Beans provide inadequate amounts of Omega 6