Comparing Nutrients in 5 ounces Kidney Beans VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Kidney Beans	28%	2%	70%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Kidney Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.3% 472kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	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	24.7% 0.4g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	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	65.4% 85g	25% 32.4g	130g per day for Men 19-50 years
Sugars	4.36% 3.16g	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	93% 35.3g	39.5% 15g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Kidney 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	62.5% 0.75mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	22.4% 27μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kidney Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.3% 203mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	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	145% 11.6mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	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	82.4% 577mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	58.6% 1993mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Raw All Types Kidney Beans have 1.7 times more Vitamin B1, 1.7 times more Vitamin B9, 4.1 times more Vitamin C and 6.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B2, 2 times more Vitamin B3, 8.9 times more Vitamin B5, 2 times more Vitamin B6 and 165.1 times more Vitamin E than Raw All Types Kidney Beans.
• Both Raw All Types Kidney 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 Kidney Beans vs Oil Roasted Sunflower Seeds:

• Raw All Types Kidney Beans have 1.6 times more Calcium, 1.9 times more Iron, 2.9 times more Potassium and 8 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Copper, 2 times more Manganese, 2.8 times more Phosphorus, 24.4 times more Selenium and 1.9 times more Zinc than Raw All Types Kidney Beans.
• Both Raw All Types Kidney Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw All Types Kidney Beans have 3.4 times more Omega 3, 2.6 times more Carbohydrate and 2.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 61.8 times more Fat, 58.9 times more Saturated Fat, 192.2 times more Omega 6 and 1.4 times more Sugars than Raw All Types Kidney Beans.
• Both Raw All Types Kidney Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 5 oz.
• Both Raw All Types Kidney Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.