Comparing Nutrients in 300 calories Navy Beans VS Sunflower Seeds

Weight per 300 calories

• Navy Beans: 89g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Raw Navy Beans, which is very high in comparison to other foods. Navy Beans having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Navy Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.38% 1.34g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	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	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	% 0.19g	NA	g per day for Men 19-50 years
Sucrose	% 2.96g	% 1.3g	g per day for Men 19-50 years
Fiber	36% 13.6g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	35.5% 20g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	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	57.5% 0.69mg	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	12% 1.95mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	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	81% 324μg	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	NA	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	0.12% 0.018mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.85% 2.23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 131mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	82.5% 0.74mg	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% 4.9mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	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	51.8% 362mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	31% 1055mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	18% 9.8μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.45mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.25mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 2.8 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B3, 1.8 times more Vitamin B6 and 1014.8 times more Vitamin E than Raw Navy Beans.
• Both Raw Navy Beans and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Raw Navy Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

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

• Raw Navy Beans have 3.3 times more Calcium, 1.8 times more Iron, 1.3 times more Manganese, 3.2 times more Potassium and 1.3 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Selenium than Raw Navy Beans.
• Both Raw Navy Beans and Dried Sunflower Seed Kernels have similar amounts of Copper, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Navy Beans have 15.5 times more Omega 3, 5.3 times more Carbohydrate, 2.6 times more Sugars, 3.1 times more Fiber and 1.9 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.8 times more Fat, 15.1 times more Saturated Fat and 39.7 times more Omega 6 than Raw Navy Beans.
• Both Raw Navy Beans and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Raw Navy Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 300 kcal.