Comparing Nutrients in 5 ounces Black Beans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Black Beans	25%	4%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Black Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	16.7% 483kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	2.08% 2g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	1.62% 0.52g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	24.6% 0.39g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	2.77% 0.47g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.4g	22% 28.3g	130g per day for Men 19-50 years
Sugars	4.14% 3g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	58% 22g	32% 12g	38g per day for Men 19-50 years
Protein	54.7% 30.6g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Black Beans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	147% 1.9mg	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	157% 629μg	80.4% 322μg	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	2% 0.3mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.4% 174mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	283% 2.55mg	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	89% 7.1mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	65.3% 1.5mg	120% 2.76mg	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	71.3% 499mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Raw Black Beans have 2 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 4.3 times more Vitamin B3, 1.3 times more Vitamin B5, 4.7 times more Vitamin B6, more Vitamin C and 167.5 times more Vitamin E than Raw Black Beans.
• Both Raw Black Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Black Beans have 1.6 times more Calcium and 2.3 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Copper, 1.9 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 16.6 times more Selenium and 1.4 times more Zinc than Raw Black Beans.
• Both Raw Black Beans and Dried Sunflower Seed Kernels have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Black Beans have 4.6 times more Omega 3, 3.1 times more Carbohydrate and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 36.2 times more Fat, 12.2 times more Saturated Fat and 69.4 times more Omega 6 than Raw Black Beans.
• Both Raw Black Beans and Dried Sunflower Seed Kernels have similar amounts of Sugars and Protein per 5 oz.
• Both Raw Black Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.