Comparing Nutrients in 5 ounces Red Kidney Beans VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Red Kidney Beans	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	16.5% 478kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	25.4% 33g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	57% 32g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney 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	72% 0.86mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	11.8% 118mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	252% 2.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.024% 0.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Sunflower Seed Butter:

• Raw Red Kidney Beans have 11.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B9 and 1.7 times more Vitamin C than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 3.2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 109 times more Vitamin E than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Red Kidney Beans vs Sunflower Seed Butter:

• Raw Red Kidney Beans have 1.3 times more Calcium, 1.6 times more Iron and 2.4 times more Potassium than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2.3 times more Copper, 2.3 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, 32.6 times more Selenium and 1.8 times more Zinc than Raw Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw Red Kidney Beans have 7.2 times more Omega 3, 2.6 times more Carbohydrate, 2.7 times more Fiber and 1.3 times more Protein than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.8 times more Energy, 52.1 times more Fat, 30.4 times more Saturated Fat, 42.7 times more Omega 6 and 5 times more Sugars than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.