Comparing Nutrients in 1 pound Canned Pinto Beans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Pinto Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 517kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	44.8% 0.72g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.6% 92g	84% 109g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.45g	NA	g per day for Men 19-50 years
Fiber	65.7% 25g	132% 50.3g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	27.2% 109μg	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	0.5% 0.45mg	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	NA	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	28.6% 286mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	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	75.4% 6.03mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	75.5% 1.74mg	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	65.4% 458mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	36.6% 1243mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	NA	654% 360μg	55μg per day for Men 19-50 years
Sodium	72.3% 1084mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	218% 24mg	11mg per day for Men 19-50 years
Water	8.66% 320g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B1, 12.9 times more Vitamin B2, 25.9 times more Vitamin B3, 9.9 times more Vitamin B9 and 14 times more Vitamin C than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Pinto Beans vs Roasted Sunflower Seeds:

• Canned Pinto Beans, Solids have 79.7 times more Sodium and 58.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.1 times more Copper, 2.9 times more Iron, 4 times more Magnesium, 5.5 times more Manganese, 11.4 times more Phosphorus, 3.1 times more Potassium and 8.7 times more Zinc than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Pinto Beans, Solids have 2.3 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.1 times more Energy, 55.3 times more Fat, 33 times more Saturated Fat, 285.1 times more Omega 6, 5.1 times more Sugars, 2 times more Fiber and 2.8 times more Protein than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 1 lb.
• Both Canned Pinto Beans, Solids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.