Comparing Nutrients in 1 pound White Beans VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
White Beans	27%	2%	71%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	White Beans	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	52% 1510kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.86g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 273g	81.4% 106g	130g per day for Men 19-50 years
Sugars	13.2% 9.57g	66% 48g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	181% 69g	68% 26g	38g per day for Men 19-50 years
Protein	189% 106g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	White Beans	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 2mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	192% 2.5mg	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	440% 1760μg	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	13.6% 12.2mg	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	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	109% 1089mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	496% 4.46mg	805% 7.24mg	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	592% 47.4mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	205% 862mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	354% 8.15mg	409% 9.4mg	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	195% 1365mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	239% 8142mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	202% 22mg	11mg per day for Men 19-50 years
Water	1.4% 51.3g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: White Beans VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of White Beans versus 1 lb of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of White Beans vs Sunflower Seed Butter:

• 1 pound of White Beans has 8.2 times more Vitamin B1 and 1.6 times more Vitamin B9 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 14.1 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C and 109 times more Vitamin E than Raw White Beans.
• Both White Beans and Sunflower Seed Butter provide similar amounts of Vitamin B2 per one pound.
• 1 pound of White Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Raw White Beans as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for White Beans vs Sunflower Seed Butter:

• 1 pound of White Beans has 3.8 times more Calcium, 2.5 times more Iron and 3.1 times more Potassium than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.6 times more Copper, 1.6 times more Magnesium, 2.2 times more Phosphorus, 8.2 times more Selenium and 1.3 times more Zinc than Raw White Beans.
• Both White Beans and Sunflower Seed Butter contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Beans has 3.3 times more Omega 3, 2.6 times more Carbohydrate, 2.7 times more Fiber and 1.4 times more Protein than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.9 times more Energy, 64.9 times more Fat, 21.4 times more Saturated Fat, 49.2 times more Omega 6 and 5 times more Sugars than Raw White Beans.
• 1 pound of White Beans provide inadequate amounts of Omega 6