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

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Navy Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52.7% 1529kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	100% 32g	32g per day for Men 19-50 years
Omega 3	153% 2.44g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.5g	913% 155g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	80% 104g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	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	% 0.95g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 15g	% 10.8g	g per day for Men 19-50 years
Fiber	183% 69.4g	127% 48g	38g per day for Men 19-50 years
Protein	181% 101g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Navy 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	293% 3.5mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.2% 0.74mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.5% 3.37mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	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	413% 1651μg	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	NA	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	0.6% 0.091mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	66.7% 667mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	420% 3.8mg	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	311% 25mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	189% 794mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	280% 6.43mg	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	158% 5375mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	645% 355μg	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	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.5% 55g	0.19% 7g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 2.4 times more Vitamin B1 and 1.6 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 9.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 1816.5 times more Vitamin E than Raw Navy Beans.
• Both Raw Navy Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 1 lb.
• Both Raw Navy 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 Navy Beans vs Oil Roasted Sunflower Seeds:

• Raw Navy Beans have 1.7 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium and 2.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Copper, 1.5 times more Manganese, 2.8 times more Phosphorus, 7.1 times more Selenium and 1.4 times more Zinc than Raw Navy Beans.

Comparison of macro-nutrients per 1 pound:

• Raw Navy Beans have 6.6 times more Omega 3, 2.7 times more Carbohydrate, 1.2 times more Sugars and 1.4 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 34.2 times more Fat, 41.6 times more Saturated Fat and 102.1 times more Omega 6 than Raw Navy Beans.
• Both Raw Navy Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 1 lb.
• Both Raw Navy Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.