Comparing Nutrients in 1 pound Sunflower Seeds VS Canned Pinto Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Pinto Beans with Liquids	22%	6%	72%

Macro Nutrients

	Sunflower Seeds	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Energy	91% 2649kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	53% 69g	130g per day for Men 19-50 years
Sugars	16.4% 12g	6.4% 4.63g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	55% 21g	38g per day for Men 19-50 years
Protein	168% 94g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	26% 0.34mg	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	257% 1030μg	27.2% 109μg	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	7.06% 6.35mg	3.53% 3.18mg	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	1064% 160mg	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Calcium	35.4% 354mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	81.6% 0.73mg	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	298% 24mg	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	62.7% 1.44mg	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	428% 2994mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	37% 1252mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	81% 1216mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	9.6% 355g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Canned Pinto Beans with Liquids:

• Dried Sunflower Seed Kernels have 28.5 times more Vitamin B1, 22.2 times more Vitamin B2, 31.1 times more Vitamin B3, 8.3 times more Vitamin B5, 18.2 times more Vitamin B6, 9.5 times more Vitamin B9, 2 times more Vitamin C and 63.9 times more Vitamin E than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Canned Pinto Beans with Liquids:

• Dried Sunflower Seed Kernels have 1.7 times more Calcium, 11.1 times more Copper, 3.6 times more Iron, 9.8 times more Magnesium, 6.1 times more Manganese, 7.2 times more Phosphorus, 2.3 times more Potassium and 8.9 times more Zinc than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 29.8 times more Sodium and 16.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 7.1 times more Energy, 91.9 times more Fat, 36.2 times more Saturated Fat, 268 times more Omega 6, 1.3 times more Carbohydrate, 2.6 times more Sugars, 1.9 times more Fiber and 4.5 times more Protein than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 2 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.