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

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Great Northern Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.6% 481kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.6g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	1.58% 0.5g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	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	68% 88.4g	25% 32.4g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	75.3% 28.6g	39.5% 15g	38g per day for Men 19-50 years
Protein	55.3% 31g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	Oil 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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.7% 0.63mg	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	171% 683μg	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	8.35% 7.5mg	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	2.08% 0.31mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.5μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25% 248mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	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	97% 7.75mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	63.8% 268mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	87.7% 2mg	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	91% 634mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	58% 1966mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	202% 111μg	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	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Raw Great Northern Beans have 2 times more Vitamin B1, 2.1 times more Vitamin B9, 4.8 times more Vitamin C and 1.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Vitamin B3, 6.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 165.1 times more Vitamin E than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Great Northern Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Great Northern Beans vs Oil Roasted Sunflower Seeds:

• Raw Great Northern Beans have 2 times more Calcium, 1.3 times more Iron, 1.5 times more Magnesium and 2.9 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Copper, 1.5 times more Manganese, 2.5 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 2.6 times more Omega 3, 2.7 times more Carbohydrate and 1.9 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 45 times more Fat, 19.9 times more Saturated Fat, 130.1 times more Omega 6 and 1.4 times more Sugars than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 5 oz.
• Both Raw Great Northern Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.