Comparing Nutrients in 5 ounces Great Northern Beans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Great Northern Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.6% 481kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.6g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	1.58% 0.5g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	273% 46.5g	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	26.2% 34g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	5.34% 3.87g	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	75.3% 28.6g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	55.3% 31g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	Roasted 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	77% 0.93mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.7% 0.63mg	87.7% 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	171% 683μg	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	8.35% 7.5mg	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	2.08% 0.31mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.5μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25% 248mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	288% 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	97% 7.75mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	63.8% 268mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	87.7% 2mg	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	91% 634mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	58% 1966mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Great Northern Beans vs Roasted Sunflower Seeds:

• Raw Great Northern Beans have 6.2 times more Vitamin B1, 2 times more Vitamin B9, 3.8 times more Vitamin C and 2.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.6 times more Vitamin B3, 6.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 118.6 times more Vitamin E than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Great Northern Beans as well as Dry Roasted 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 Great Northern Beans vs Roasted Sunflower Seeds:

• Raw Great Northern Beans have 2.5 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium and 1.6 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper, 1.5 times more Manganese, 2.6 times more Phosphorus, 6.1 times more Selenium and 2.3 times more Zinc than Raw Great Northern Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw Great Northern Beans have 3.1 times more Omega 3, 2.6 times more Carbohydrate and 1.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 43.7 times more Fat, 14.7 times more Saturated Fat and 124.6 times more Omega 6 than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars and Protein per 5 oz.
• Both Raw Great Northern Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.