Comparing Nutrients in 5 ounces Boiled Cranberry Beans VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Cranberry Beans	27%	3%	70%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Cranberry Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.65% 193kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	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	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	32% 12g	39.5% 15g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Cranberry Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.52% 0.098mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.56% 0.73mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	86.4% 1.12mg	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	73.4% 293μg	83% 332μg	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	1.73% 1.56mg	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	NA	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cranberry Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.1% 71mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	284% 2.56mg	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% 2.96mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	23% 0.52mg	128% 2.95mg	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	27.3% 191mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	202% 111μg	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	14.7% 1.6mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	2.48% 92g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Cranberry Beans vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B1, 4.1 times more Vitamin B2, 8 times more Vitamin B3, 28.9 times more Vitamin B5, 9.8 times more Vitamin B6 and more Vitamin C than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B9 per 5 oz.
• Both Boiled Cranberry Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Cranberry Beans vs Oil Roasted Sunflower Seeds:

• Boiled Cranberry Beans have 42 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Calcium, 7.8 times more Copper, 2 times more Iron, 2.5 times more Magnesium, 5.6 times more Manganese, 8.4 times more Phosphorus, 60.2 times more Selenium and 4.6 times more Zinc than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels contain 4.4 times more Energy, 111.5 times more Fat, 59.4 times more Saturated Fat, 316.7 times more Omega 6 and 2.1 times more Protein than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3, Carbohydrate and Fiber per 5 oz.
• Both Boiled Cranberry Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.