Comparing Nutrients in 1 pound Boiled Navy Beans with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans with Salt	23%	4%	73%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Navy Beans with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22% 635kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	100% 32g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	80% 104g	130g per day for Men 19-50 years
Sugars	2.3% 1.68g	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	0% 0g	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	% 0g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 1.68g	% 10.8g	g per day for Men 19-50 years
Fiber	125% 47.6g	127% 48g	38g per day for Men 19-50 years
Protein	66.7% 37.3g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans with Salt	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	89.6% 1.08mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	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	159% 635μg	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	4.54% 4.1mg	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	0.3% 0.045mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	31.3% 313mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	134% 10.7mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	93% 653mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	71.7% 1075mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	7.82% 289g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans with Salt VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Navy Beans with Salt versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Navy Beans with Salt vs Oil Roasted Sunflower Seeds:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.4 times more Vitamin B1, 4.2 times more Vitamin B2, 6.4 times more Vitamin B3, 26.1 times more Vitamin B5, 5.7 times more Vitamin B6, 1.7 times more Vitamin B9, 3633 times more Vitamin E and 5.2 times more Vitamin K than Boiled Navy Beans with Salt.
• 1 pound of Boiled Navy Beans with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled Navy Beans with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Navy Beans with Salt vs Oil Roasted Sunflower Seeds:

• 1 pound of Boiled Navy Beans with Salt has 79 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.3 times more Calcium, 8.6 times more Copper, 1.8 times more Iron, 2.4 times more Magnesium, 3.9 times more Manganese, 7.9 times more Phosphorus, 27 times more Selenium and 5.1 times more Zinc than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Oil Roasted Sunflower Seeds contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 4.2 times more Energy, 82.7 times more Fat, 220.9 times more Saturated Fat, 495.8 times more Omega 6, 8.4 times more Sugars and 2.4 times more Protein than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Omega 3, Carbohydrate and Fiber per one pound.
• 1 pound of Boiled Navy Beans with Salt provide inadequate amounts of Omega 6