Comparing Nutrients in 1 pound Cooked Frozen Beans,Young Pinto with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Beans,Young Pinto with Salt	23%	3%	74%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked Frozen Beans,Young Pinto with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25.3% 735kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.18g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	100% 32g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	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	64.5% 24.5g	127% 48g	38g per day for Men 19-50 years
Protein	75.4% 42.2g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Beans,Young Pinto with Salt	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	104% 1.24mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	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	38.6% 154μg	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	3.53% 3.18mg	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

	Cooked Frozen Beans,Young Pinto with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23.6% 236mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	154% 12.3mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	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	64.8% 454mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	96% 1447mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	7.1% 263g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Beans,Young Pinto with Salt VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Beans,Young Pinto with Salt versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Beans,Young Pinto with Salt vs Oil Roasted Sunflower Seeds:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 2.6 times more Vitamin B2, 6.5 times more Vitamin B3, 26.9 times more Vitamin B5, 4.1 times more Vitamin B6 and 6.9 times more Vitamin B9 than Boiled Frozen Beans,Young Pinto, drained with Salt.
• Both Cooked Frozen Beans,Young Pinto with Salt and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per one pound.
• Both Boiled Frozen Beans,Young Pinto, drained with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Beans,Young Pinto with Salt vs Oil Roasted Sunflower Seeds:

• 1 pound of Cooked Frozen Beans,Young Pinto with Salt has 1.3 times more Potassium and 106.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.7 times more Calcium, 20.5 times more Copper, 1.6 times more Iron, 2.4 times more Magnesium, 4.2 times more Manganese, 11.4 times more Phosphorus, 55.9 times more Selenium and 7.6 times more Zinc than Boiled Frozen Beans,Young Pinto, drained with Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Beans,Young Pinto with Salt has 2.2 times more Omega 3 and 1.3 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 3.7 times more Energy, 106.9 times more Fat, 121.9 times more Saturated Fat, 345.5 times more Omega 6, 2 times more Fiber and 2.2 times more Protein than Boiled Frozen Beans,Young Pinto, drained with Salt.
• 1 pound of Cooked Frozen Beans,Young Pinto with Salt provide inadequate amounts of Omega 6