Comparing Nutrients in 1 pound Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	85.4% 2477kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.4% 69.4g	78% 102g	130g per day for Men 19-50 years
Sugars	17% 12.4g	NA	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	107% 41g	111% 42g	38g per day for Men 19-50 years
Protein	157% 87.7g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	36.3% 0.47mg	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	84% 336μg	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	6.05% 5.44mg	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	789% 118mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	31.8% 318mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	146% 1.3mg	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	215% 17.2mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	1817% 27252mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry Roasted Sunflower Seed Kernels From Shell with Salt versus 1 lb of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Boiled California Red Kidney Beans:

• 1 pound of Dry Roasted Sunflower Seed Kernels From Shell with Salt has 4 times more Vitamin B2, 13 times more Vitamin B3, 32.1 times more Vitamin B5, 7.7 times more Vitamin B6 and 3.2 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per one pound.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Boiled California Red Kidney Beans:

• 1 pound of Dry Roasted Sunflower Seed Kernels From Shell with Salt has 6.3 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 6.6 times more Manganese, 8.4 times more Phosphorus, 2 times more Potassium, 66.1 times more Selenium, 1502 times more Sodium and 6.2 times more Zinc than Boiled California Red Kidney Beans.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Boiled California Red Kidney Beans contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Roasted Sunflower Seed Kernels From Shell with Salt has 4.4 times more Energy, 553.3 times more Fat, 372.8 times more Saturated Fat, 2.2 times more Omega 3, 1639.1 times more Omega 6 and 2.1 times more Protein than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Boiled California Red Kidney Beans offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6