Comparing Nutrients in 1 pound Boiled Navy Beans VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Navy Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22% 635kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3.63% 0.62g	998% 170g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	72% 93g	130g per day for Men 19-50 years
Sugars	2.3% 1.68g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.68g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	137% 52g	38g per day for Men 19-50 years
Protein	66.7% 37.3g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy 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	89.6% 1.08mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	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	159% 635μg	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	4.54% 4.1mg	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	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	31.3% 313mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	134% 10.7mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	93% 653mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	219% 24mg	11mg per day for Men 19-50 years
Water	7.82% 289g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans VS Toasted Sunflower Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Navy Beans vs Toasted Sunflower Seeds:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Vitamin B1, 4.3 times more Vitamin B2, 6.5 times more Vitamin B3, 26.5 times more Vitamin B5, 5.8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled Navy Beans.
• Both Boiled Navy Beans as well as Toasted Sunflower Seed Kernels no Salt 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 vs Toasted Sunflower Seeds:

• 1 pound of Boiled Navy Beans has 1.2 times more Calcium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 8.7 times more Copper, 2.9 times more Iron, 2.4 times more Magnesium, 4 times more Manganese, 8 times more Phosphorus, 1.3 times more Potassium and 5.1 times more Zinc than Boiled Navy Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Navy Beans has 2.2 times more Omega 3 and 1.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 4.4 times more Energy, 91.6 times more Fat, 60.7 times more Saturated Fat, 274.9 times more Omega 6 and 2.1 times more Protein than Boiled Navy Beans.
• Both Boiled Navy Beans and Toasted Sunflower Seeds offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Navy Beans provide inadequate amounts of Omega 6