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

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned White Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 517kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	84% 109g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	57.3% 21.8g	132% 50.3g	38g per day for Men 19-50 years
Protein	59% 33g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Canned White 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	36.3% 0.44mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	73.7% 295μg	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% 0mg	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	24% 3.6mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	33% 331mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	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	170% 13.6mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	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	59% 413mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	60.6% 2059mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	103% 1542mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	218% 24mg	11mg per day for Men 19-50 years
Water	8.6% 318g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt contain 6.6 times more Vitamin B2, 62.3 times more Vitamin B3, 38.1 times more Vitamin B5, 10.7 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin C and 33 times more Vitamin E than Canned White Beans.
• Both Canned White Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin K per 1 lb.
• Both Canned White 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 Canned White Beans vs Roasted Sunflower Seeds:

• Canned White Beans have 113.3 times more Sodium and 58.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.9 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 4.1 times more Manganese, 12.7 times more Phosphorus, 1.9 times more Potassium, 49.6 times more Selenium and 4.7 times more Zinc than Canned White Beans.
• Both Canned White Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt contain 5.1 times more Energy, 171.7 times more Fat, 70.5 times more Saturated Fat, 489.3 times more Omega 6, 9.4 times more Sugars, 2.3 times more Fiber and 2.7 times more Protein than Canned White Beans.
• Both Canned White Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 and Carbohydrate per 1 lb.
• Both Canned White Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.