Comparing Nutrients in 300 calories Navy Beans VS Roasted Sunflower Seeds

Weight per 300 calories

• Navy Beans: 89g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Navy Beans	Roasted 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	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	99% 17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	1.94% 1.4g	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	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	15% 5.72g	38g per day for Men 19-50 years
Protein	35.5% 20g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	32% 0.41mg	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	30.5% 122μg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.85% 2.23μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 131mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	82.5% 0.74mg	105% 0.94mg	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	47.3% 1.1mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	31% 1055mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	18% 9.8μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.45mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.25mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 12.6 times more Vitamin B1 and 2.7 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B3, 5.5 times more Vitamin B5 and 755.6 times more Vitamin E than Raw Navy Beans.
• Both Raw Navy Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B6 per 300 kcal.
• Both Raw Navy Beans as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Raw Navy Beans have 3.6 times more Calcium, 2.5 times more Iron, 2.3 times more Magnesium and 2.4 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Copper, 1.6 times more Phosphorus and 4.2 times more Selenium than Raw Navy Beans.
• Both Raw Navy Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Navy Beans have 13.5 times more Omega 3, 4.4 times more Carbohydrate, 2.5 times more Sugars, 2.4 times more Fiber and 2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 19.2 times more Fat, 17.8 times more Saturated Fat and 56.7 times more Omega 6 than Raw Navy Beans.
• Both Raw Navy Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Raw Navy Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 300 kcal.