Comparing Nutrients in 1 pound Kidney Beans VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Kidney Beans	28%	2%	70%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Kidney Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52% 1510kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.76g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	100% 32g	32g per day for Men 19-50 years
Omega 3	79% 1.27g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	4.75% 0.81g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	80% 104g	130g per day for Men 19-50 years
Sugars	14% 10g	19.5% 14g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	297% 113g	127% 48g	38g per day for Men 19-50 years
Protein	191% 107g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Kidney Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	276% 3.6mg	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	447% 1787μg	265% 1061μg	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	22.7% 20.4mg	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72% 86μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kidney Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	65% 649mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	909% 8.2mg	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	465% 37mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	201% 4.63mg	410% 9.43mg	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	264% 1846mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	188% 6378mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Kidney Beans vs Oil Roasted Sunflower Seeds:

• Raw All Types Kidney Beans have 1.7 times more Vitamin B1, 1.7 times more Vitamin B9, 4.1 times more Vitamin C and 6.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B2, 2 times more Vitamin B3, 8.9 times more Vitamin B5, 2 times more Vitamin B6 and 165.1 times more Vitamin E than Raw All Types Kidney Beans.
• Both Raw All Types Kidney Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Kidney Beans vs Oil Roasted Sunflower Seeds:

• Raw All Types Kidney Beans have 1.6 times more Calcium, 1.9 times more Iron, 2.9 times more Potassium and 8 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Copper, 2 times more Manganese, 2.8 times more Phosphorus, 24.4 times more Selenium and 1.9 times more Zinc than Raw All Types Kidney Beans.
• Both Raw All Types Kidney Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw All Types Kidney Beans have 3.4 times more Omega 3, 2.6 times more Carbohydrate and 2.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 61.8 times more Fat, 58.9 times more Saturated Fat, 192.2 times more Omega 6 and 1.4 times more Sugars than Raw All Types Kidney Beans.
• Both Raw All Types Kidney Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 1 lb.
• Both Raw All Types Kidney Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.