Comparing Nutrients in 5 ounces Cranberry Beans VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cranberry Beans	27%	3%	70%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cranberry Beans	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	16.4% 475kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.5% 85g	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	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	92% 35g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	58.3% 32.6g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Cranberry 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	88.2% 1.06mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.7% 0.44mg	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	214% 856μg	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	NA	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Beans	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	18% 180mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	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	88.6% 7.1mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	56.7% 1.3mg	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	75.3% 527mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	55.5% 1888mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.15mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.47% 17.6g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry Beans VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Cranberry 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 Cranberry Beans vs Sunflower Seed Butter:

• 5 ounces of Cranberry Beans have 14.1 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.5 times more Vitamin B9 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 4.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Raw Cranberry Beans.
• 5 ounces of Cranberry Beans have insufficient amounts of Vitamin C
• Both Raw Cranberry 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 Cranberry Beans vs Sunflower Seed Butter:

• 5 ounces of Cranberry Beans have 2 times more Calcium, 1.2 times more Iron and 2.3 times more Potassium than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 2 times more Copper, 2 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 8.2 times more Selenium and 1.3 times more Zinc than Raw Cranberry Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cranberry Beans have 4.8 times more Omega 3, 2.6 times more Carbohydrate, 4.3 times more Fiber and 1.3 times more Protein than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.8 times more Energy, 44.9 times more Fat, 14.8 times more Saturated Fat and 33.9 times more Omega 6 than Raw Cranberry Beans.
• 5 ounces of Cranberry Beans provide inadequate amounts of Omega 6