Comparing Nutrients in 1 pound Red Kidney Beans VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Red Kidney Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52.7% 1529kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	72% 93g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	137% 52g	38g per day for Men 19-50 years
Protein	182% 102g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Toasted 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	230% 2.76mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	37.6% 376mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	924% 8.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	417% 9.6mg	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	263% 1842mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	219% 24mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Red Kidney Beans vs Toasted Sunflower Seeds:

• Raw Red Kidney Beans have 1.9 times more Vitamin B1, 1.7 times more Vitamin B9 and 3.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 2 times more Vitamin B3, 9.1 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Red Kidney Beans vs Toasted Sunflower Seeds:

• Raw Red Kidney Beans have 1.5 times more Calcium and 2.8 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Copper, 1.9 times more Manganese, 2.9 times more Phosphorus and 1.9 times more Zinc than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans and Toasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Red Kidney Beans have 4.5 times more Omega 3, 3 times more Carbohydrate, 1.3 times more Fiber and 1.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 53.6 times more Fat, 38.7 times more Saturated Fat and 164 times more Omega 6 than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.