Comparing Nutrients in 5 ounces Boiled Black Beans VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Black Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.45% 187kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	312% 53g	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	22.5% 29g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	NA	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	NA	g per day for Men 19-50 years
Fiber	32.5% 12.3g	43% 16.3g	38g per day for Men 19-50 years
Protein	22.4% 12.6g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Toasted 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	29% 0.35mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.72mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 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	8.22% 1.23mg	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	289% 2.6mg	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	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	130% 3mg	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	234% 1641mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Black Beans vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B1, 4.8 times more Vitamin B2, 8.3 times more Vitamin B3, 29.2 times more Vitamin B5, 11.7 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Boiled Black Beans.
• Both Boiled Black Beans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Black Beans vs Toasted Sunflower Seeds:

• Boiled Black Beans have 65.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Calcium, 8.8 times more Copper, 3.2 times more Iron, 1.8 times more Magnesium, 4.8 times more Manganese, 8.3 times more Phosphorus, 1.4 times more Potassium and 4.7 times more Zinc than Boiled Black Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled Black Beans have 1.3 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.7 times more Energy, 105.2 times more Fat, 42.8 times more Saturated Fat, 296.7 times more Omega 6, 1.3 times more Fiber and 1.9 times more Protein than Boiled Black Beans.
• Both Boiled Black Beans and Toasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 5 oz.
• Both Boiled Black Beans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.