Comparing Nutrients in 500 calories Navy Beans VS Sunflower Seeds

Weight per 500 calories

• Navy Beans: 148g
• Sunflower Seeds: 85.6g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	2.92% 0.5g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	13% 17g	130g per day for Men 19-50 years
Sugars	7.94% 5.76g	3.1% 2.24g	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	% 0.31g	NA	g per day for Men 19-50 years
Sucrose	% 4.94g	% 2.14g	g per day for Men 19-50 years
Fiber	59.7% 22.7g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	59% 33g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	88.6% 1.15mg	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	135% 540μg	48.6% 194μg	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	1.33% 1.2mg	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	0.2% 0.03mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	22% 218mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	137% 1.24mg	171% 1.54mg	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	102% 8.15mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	72.6% 1.67mg	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	86.3% 604mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	51.7% 1758mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.4mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	49.2% 5.4mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Navy Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 500 kcal.