Comparing Nutrients in 300 calories Canned Navy Beans VS Sunflower Seeds

Weight per 300 calories

• Canned Navy Beans: 266g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 5.2 times more energy per unit of mass than Canned Navy Beans, which is very high in comparison to other foods. Canned Navy Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Navy Beans or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Navy Beans	26%	3%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Navy Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.18% 1.14g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	1.58% 0.27g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.8% 54.3g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	1.03% 0.74g	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	35.6% 13.5g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	35.7% 20g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Canned Navy Beans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	53% 0.69mg	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	41% 165μg	29% 117μg	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	2.06% 1.86mg	0.8% 0.72mg	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	14% 2.07mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Navy Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.5% 125mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	61.4% 0.55mg	103% 0.92mg	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	61.4% 4.9mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	29.7% 125mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	43.6% 1mg	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	51% 356mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	22.5% 765mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	28% 15.4μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	59.5% 892mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Navy Beans vs Sunflower Seeds:

• Canned Navy Beans have 1.4 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Vitamin B1, 3.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 8.7 times more Vitamin E than Canned Navy Beans.
• Both Canned Navy Beans and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 300 kcal.
• Both Canned Navy Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Navy Beans vs Sunflower Seeds:

• Canned Navy Beans have 3.1 times more Calcium, 1.8 times more Iron, 2.3 times more Potassium, 192.9 times more Sodium and 77 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Copper, 1.3 times more Magnesium, 1.8 times more Selenium and 1.3 times more Zinc than Canned Navy Beans.
• Both Canned Navy Beans and Dried Sunflower Seed Kernels have similar amounts of Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Navy Beans have 7.3 times more Omega 3, 5.3 times more Carbohydrate, 3.1 times more Fiber and 1.9 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 23.2 times more Fat, 7.7 times more Saturated Fat and 44.2 times more Omega 6 than Canned Navy Beans.
• Both Canned Navy Beans and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Canned Navy Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.