Comparing Nutrients in 1 pound Pink Beans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pink Beans	24%	3%	73%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pink Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	53.6% 1556kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.13g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.32g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	63% 1g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	7.07% 1.2g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	69.8% 91g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	152% 57.6g	103% 39g	38g per day for Men 19-50 years
Protein	170% 95g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Pink Beans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.6mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	90% 4.52mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	469% 6.1mg	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	525% 2100μg	257% 1030μg	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	0% 0mg	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	59% 590mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	408% 3.67mg	907% 8.16mg	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	384% 30.7mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	197% 826mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	271% 6.24mg	385% 8.85mg	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	269% 1882mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	195% 6641mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Raw Pink Beans have 2 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 4.4 times more Vitamin B3, 2.6 times more Vitamin B6, more Vitamin C and 167.5 times more Vitamin E than Raw Pink Beans.
• Both Raw Pink Beans and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Pink Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pink Beans vs Sunflower Seeds:

• Raw Pink Beans have 1.7 times more Calcium, 1.3 times more Iron and 2.3 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Copper, 1.8 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 4.1 times more Selenium and 2 times more Zinc than Raw Pink Beans.

Comparison of macro-nutrients per 1 pound:

• Raw Pink Beans have 3.7 times more Omega 3, 3.2 times more Carbohydrate and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 45.5 times more Fat, 15.3 times more Saturated Fat and 87 times more Omega 6 than Raw Pink Beans.
• Both Raw Pink Beans and Dried Sunflower Seed Kernels have similar amounts of Sugars and Protein per 1 lb.
• Both Raw Pink Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.