Comparing Nutrients in 1 pound Sunflower Seed Butter VS Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Sunflower Seed Butter	Black Turtle Beans	Recommended Dietary Allowance
Energy	97% 2799kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	66.3% 21.2g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	260% 44g	5.63% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	221% 287g	130g per day for Men 19-50 years
Sugars	66% 48g	13.3% 9.6g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 47.6g	NA	g per day for Men 19-50 years
Fiber	68% 26g	185% 70.3g	38g per day for Men 19-50 years
Protein	140% 78.4g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	340% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	81.6% 4.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	100% 1.3mg	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	269% 1075μg	503% 2014μg	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	13.6% 12.2mg	0% 0mg	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	692% 104mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Black Turtle Beans	Recommended Dietary Allowance
Calcium	29% 290mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	805% 7.24mg	504% 4.54mg	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	234% 18.7mg	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	336% 1411mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	197% 4.54mg	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	432% 3021mg	285% 1996mg	700mg per day for Men 19-50 years
Potassium	77% 2613mg	200% 6804mg	3400mg per day for Men 19-50 years
Selenium	861% 474μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	202% 22mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Black Turtle Beans per 1 lb

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

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

• 1 pound of Sunflower Seed Butter has 3.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin C and 109 times more Vitamin E than Black Turtle Beans.
• While 1 lb of Raw Black Turtle Beans contains 17 times more Vitamin B1 and 1.9 times more Vitamin B9 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Black Turtle Beans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Black Turtle Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Sunflower Seed Butter no Salt as well as Raw Black Turtle Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Sunflower Seed Butter has 1.6 times more Copper, 1.9 times more Magnesium, 2.1 times more Manganese, 1.5 times more Phosphorus, 32.6 times more Selenium and 2.2 times more Zinc than Black Turtle Beans.
• While 1 lb of Raw Black Turtle Beans contains 2.5 times more Calcium, 2.1 times more Iron and 2.6 times more Potassium than Sunflower Seed Butter no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Butter has 1.8 times more Energy, 61.3 times more Fat, 20.2 times more Saturated Fat, 46.1 times more Omega 6 and 5 times more Sugars than Black Turtle Beans.
• While 1 lb of Raw Black Turtle Beans contains 3.5 times more Omega 3, 2.7 times more Carbohydrate and 2.7 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Black Turtle Beans offer comparable quantities of Protein per one pound.
• 1 pound of Black Turtle Beans provide inadequate amounts of Omega 6