Comparing Nutrients in 5 ounces Boiled Navy Beans with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans with Salt	23%	4%	73%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Navy Beans with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.84% 198kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	7.97% 0.13g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.098g	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	28.4% 37g	25% 32.4g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	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	0% 0g	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	% 0g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.52g	% 3.36g	g per day for Men 19-50 years
Fiber	39% 15g	39.5% 15g	38g per day for Men 19-50 years
Protein	21% 11.7g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans with Salt	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	28% 0.34mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	49.6% 198μg	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	1.4% 1.28mg	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	0.094% 0.014mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.8% 98mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	42% 3.35mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	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	29% 204mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans with Salt VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Navy Beans with Salt 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 Boiled Navy Beans with Salt vs Oil Roasted Sunflower Seeds:

• 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B1, 4.2 times more Vitamin B2, 6.4 times more Vitamin B3, 26.1 times more Vitamin B5, 5.7 times more Vitamin B6, 1.7 times more Vitamin B9, 3633 times more Vitamin E and 5.2 times more Vitamin K than Boiled Navy Beans with Salt.
• 5 ounces of Boiled Navy Beans with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled Navy Beans with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Navy Beans with Salt vs Oil Roasted Sunflower Seeds:

• 5 ounces of Boiled Navy Beans with Salt have 79 times more Sodium than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Calcium, 8.6 times more Copper, 1.8 times more Iron, 2.4 times more Magnesium, 3.9 times more Manganese, 7.9 times more Phosphorus, 27 times more Selenium and 5.1 times more Zinc than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Oil Roasted Sunflower Seeds contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Sunflower Seed Kernels contain 4.2 times more Energy, 82.7 times more Fat, 220.9 times more Saturated Fat, 495.8 times more Omega 6, 8.4 times more Sugars and 2.4 times more Protein than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Omega 3, Carbohydrate and Fiber per five ounces.
• 5 ounces of Boiled Navy Beans with Salt provide inadequate amounts of Omega 6