Comparing Nutrients in 1 pound Pinto Beans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pinto Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	54.3% 1574kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	67% 1.08g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 284g	84% 109g	130g per day for Men 19-50 years
Sugars	13.2% 9.57g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 9g	NA	g per day for Men 19-50 years
Fiber	185% 70.3g	132% 50.3g	38g per day for Men 19-50 years
Protein	173% 97g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Pinto Beans	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	270% 3.23mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.2% 3.56mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	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	595% 2381μg	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	31.8% 28.6mg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	51.3% 513mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	450% 4.05mg	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	287% 23mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	190% 798mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	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	266% 1864mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	186% 6319mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	230% 127μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	218% 24mg	11mg per day for Men 19-50 years
Water	1.4% 51.4g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Raw Pinto Beans have 6.7 times more Vitamin B1, 2.2 times more Vitamin B9, 4.5 times more Vitamin C and 2.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6 times more Vitamin B3, 9 times more Vitamin B5, 1.7 times more Vitamin B6 and 124.3 times more Vitamin E than Raw Pinto Beans.
• Both Raw Pinto Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Pinto Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Pinto Beans have 1.6 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium and 1.6 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 1.8 times more Manganese, 2.8 times more Phosphorus, 2.8 times more Selenium and 2.3 times more Zinc than Raw Pinto Beans.

Comparison of macro-nutrients per 1 pound:

• Raw Pinto Beans have 3.4 times more Omega 3, 2.6 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 40.5 times more Fat, 22.2 times more Saturated Fat, 192.8 times more Omega 6 and 1.3 times more Sugars than Raw Pinto Beans.
• Both Raw Pinto Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 1 lb.
• Both Raw Pinto Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.