Comparing Nutrients in 1 pound Navy Beans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Navy Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52.7% 1529kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	153% 2.44g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.5g	875% 149g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	84% 109g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	17% 12.4g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 15g	NA	g per day for Men 19-50 years
Fiber	183% 69.4g	132% 50.3g	38g per day for Men 19-50 years
Protein	181% 101g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	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	293% 3.5mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.2% 0.74mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.5% 3.37mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	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	413% 1651μg	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	NA	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	0.6% 0.091mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	66.7% 667mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	420% 3.8mg	922% 8.3mg	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	311% 25mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	189% 794mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	280% 6.43mg	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	158% 5375mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	218% 24mg	11mg per day for Men 19-50 years
Water	1.5% 55g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 7.3 times more Vitamin B1 and 1.5 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B2, 3.2 times more Vitamin B3, 9.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 1305 times more Vitamin E than Raw Navy Beans.
• Both Raw Navy Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 1 lb.
• Both Raw Navy Beans as well as Dry Roasted 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 Navy Beans vs Roasted Sunflower Seeds:

• Raw Navy Beans have 2.1 times more Calcium, 1.4 times more Iron, 1.4 times more Magnesium and 1.4 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper, 1.5 times more Manganese, 2.8 times more Phosphorus, 7.2 times more Selenium and 1.4 times more Zinc than Raw Navy Beans.

Comparison of macro-nutrients per 1 pound:

• Raw Navy Beans have 7.8 times more Omega 3, 2.5 times more Carbohydrate, 1.4 times more Sugars and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 33.2 times more Fat, 30.7 times more Saturated Fat and 97.9 times more Omega 6 than Raw Navy Beans.
• Both Raw Navy Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 1 lb.
• Both Raw Navy Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 lb.