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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	California Red Kidney Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16% 468kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	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	93% 35.3g	39.5% 15g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	California Red 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	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

	California Red Kidney Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.6% 276mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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% 574mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	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	1.04% 15.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	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

Nutrient Comparison: California Red Kidney Beans VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of California Red Kidney Beans have 1.7 times more Vitamin B1, 1.7 times more Vitamin B9 and 4.1 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B2, 2 times more Vitamin B3, 8.9 times more Vitamin B5 and 2 times more Vitamin B6 than Raw California Red Kidney Beans.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Oil Roasted Sunflower Seeds:

• 5 ounces of California Red Kidney Beans have 2.2 times more Calcium, 2.2 times more Iron, 1.3 times more Magnesium and 3.1 times more Potassium than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Copper, 2.1 times more Manganese, 2.8 times more Phosphorus, 24.4 times more Selenium and 2 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2.6 times more Carbohydrate, 2.3 times more Fiber and 1.2 times more Protein than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 205.2 times more Fat, 196.3 times more Saturated Fat and 633.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Oil Roasted Sunflower Seeds offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6