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

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Pinto Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 517kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	100% 32g	32g per day for Men 19-50 years
Omega 3	44.8% 0.72g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	913% 155g	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	80% 104g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	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	% 0g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 2.45g	% 10.8g	g per day for Men 19-50 years
Fiber	65.7% 25g	127% 48g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans	Oil 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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	27.2% 109μg	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	0.5% 0.45mg	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	NA	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	28.6% 286mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	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	75.4% 6.03mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	75.5% 1.74mg	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	65.4% 458mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	36.6% 1243mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	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	215% 23.6mg	11mg per day for Men 19-50 years
Water	8.66% 320g	0.19% 7g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels contain 6.2 times more Vitamin B1, 14.7 times more Vitamin B2, 15.2 times more Vitamin B3, 9.8 times more Vitamin B9 and 11 times more Vitamin C than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Pinto Beans, Solids have 79.7 times more Sodium and 45.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Calcium, 7 times more Copper, 3.2 times more Iron, 4 times more Magnesium, 5.4 times more Manganese, 11.3 times more Phosphorus, 1.8 times more Potassium and 8.5 times more Zinc than Canned Pinto Beans, Solids.

Comparison of macro-nutrients per 1 pound:

• Canned Pinto Beans, Solids have 2 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.2 times more Energy, 57 times more Fat, 44.7 times more Saturated Fat, 297.5 times more Omega 6, 5.8 times more Sugars, 1.9 times more Fiber and 2.9 times more Protein than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 lb.
• Both Canned Pinto Beans, Solids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.