Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Boiled White Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled White Beans	27%	2%	71%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled White Beans	Recommended Dietary Allowance
Energy	97% 2808kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	87.5% 114g	130g per day for Men 19-50 years
Sugars	NA	2.13% 1.54g	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	137% 52g	75.2% 28.6g	38g per day for Men 19-50 years
Protein	139% 78g	79% 44g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	32.4% 0.42mg	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	270% 1080μg	92% 367μg	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	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	NA	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Boiled White Beans	Recommended Dietary Allowance
Calcium	26% 259mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	145% 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	386% 31mg	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	125% 2.9mg	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	750% 5253mg	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	75% 2545mg	3400mg per day for Men 19-50 years
Selenium	NA	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	57% 6.26mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Boiled White Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Toasted Sunflower Seeds vs Boiled White Beans:

• 1 pound of Toasted Sunflower Seeds has 2.8 times more Vitamin B1, 6.2 times more Vitamin B2, 30 times more Vitamin B3, 30.8 times more Vitamin B5, 8.7 times more Vitamin B6 and 2.9 times more Vitamin B9 than Boiled White Beans.
• 1 pound of Boiled White Beans have insufficient amounts of Vitamin B3
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Boiled White Beans:

• 1 pound of Toasted Sunflower Seeds has 6.4 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 3.3 times more Manganese, 10.2 times more Phosphorus and 3.8 times more Zinc than Boiled White Beans.
• While 1 lb of Boiled White Beans contains 1.6 times more Calcium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Boiled White Beans contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 4.5 times more Energy, 162.3 times more Fat, 65.4 times more Saturated Fat, 450.5 times more Omega 6, 1.8 times more Fiber and 1.8 times more Protein than Boiled White Beans.
• Both Toasted Sunflower Seeds and Boiled White Beans offer comparable quantities of Omega 3 and Carbohydrate per one pound.
• 1 pound of Boiled White Beans provide inadequate amounts of Omega 6