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

Macros Ratio

	Protein	Fat	Carbs
Pink Beans	24%	3%	73%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pink Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53.6% 1556kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.13g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.32g	100% 32g	32g per day for Men 19-50 years
Omega 3	63% 1g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	7.07% 1.2g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	80% 104g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	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	NA	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	NA	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	152% 57.6g	127% 48g	38g per day for Men 19-50 years
Protein	170% 95g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Pink 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	292% 3.5mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.6mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	90% 4.52mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	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	525% 2100μg	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	0% 0mg	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	6.35% 0.95mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 26μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	59% 590mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	408% 3.67mg	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	384% 30.7mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	197% 826mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	271% 6.24mg	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	269% 1882mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	195% 6641mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	0.19% 7g	3700g per day for Men 19-50 years

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

• Raw Pink Beans have 2.4 times more Vitamin B1, 2 times more Vitamin B9 and 1.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 7 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and 173 times more Vitamin E than Raw Pink Beans.
• Both Raw Pink 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 Pink Beans vs Oil Roasted Sunflower Seeds:

• Raw Pink Beans have 1.5 times more Calcium, 1.6 times more Iron, 1.4 times more Magnesium and 3 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, 2.7 times more Phosphorus, 6 times more Selenium and 2 times more Zinc than Raw Pink Beans.

Comparison of macro-nutrients per 1 pound:

• Raw Pink Beans have 2.7 times more Omega 3 and 2.8 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 45.4 times more Fat, 24.2 times more Saturated Fat, 129.1 times more Omega 6 and 1.5 times more Sugars than Raw Pink Beans.
• Both Raw Pink Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber and Protein per 1 lb.
• Both Raw Pink Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.