Comparing Nutrients in 5 ounces Boiled Black Beans VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Boiled Black Beans	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	6.45% 187kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.6g	25.4% 33g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	20.6% 15g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	32.5% 12.3g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	22.4% 12.6g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.72mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	60% 0.78mg	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	53% 211μg	84% 336μg	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	0% 0mg	4.25% 3.83mg	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	8.22% 1.23mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	252% 2.26mg	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	37.2% 2.98mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	128% 2.94mg	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	28.3% 198mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Beans VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Black Beans versus 5 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Black Beans vs Sunflower Seed Butter:

• 5 ounces of Boiled Black Beans have 4.6 times more Vitamin B1 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 2.8 times more Vitamin B2, 13.4 times more Vitamin B3, 4.8 times more Vitamin B5, 8 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 26.3 times more Vitamin E than Boiled Black Beans.
• 5 ounces of Boiled Black Beans have insufficient amounts of Vitamin C
• Both Boiled Black Beans as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Black Beans vs Sunflower Seed Butter:

• 5 oz of Sunflower Seed Butter no Salt contain 2.4 times more Calcium, 7.6 times more Copper, 2 times more Iron, 4.4 times more Magnesium, 4.7 times more Manganese, 4.8 times more Phosphorus, 1.6 times more Potassium, 87 times more Selenium and 4.4 times more Zinc than Boiled Black Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Black Beans have 2.1 times more Omega 3 and 1.5 times more Fiber than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 4.7 times more Energy, 102.2 times more Fat, 33.7 times more Saturated Fat, 77.3 times more Omega 6, 32.9 times more Sugars and 2 times more Protein than Boiled Black Beans.
• Both Boiled Black Beans and Sunflower Seed Butter offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Black Beans provide inadequate amounts of Omega 6