Comparing Nutrients in 5 ounces Boiled Navy Beans VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Navy Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.84% 198kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	15.7% 0.25g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	312% 53g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	22.5% 29g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	39% 15g	43% 16.3g	38g per day for Men 19-50 years
Protein	21% 11.7g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	Toasted 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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.8% 98mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	289% 2.6mg	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	42% 3.35mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	130% 3mg	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	234% 1641mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Navy Beans vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B1, 4.3 times more Vitamin B2, 6.5 times more Vitamin B3, 26.5 times more Vitamin B5, 5.8 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Navy Beans.
• Both Boiled Navy Beans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Navy Beans vs Toasted Sunflower Seeds:

• Boiled Navy Beans have 1.2 times more Calcium and 63.8 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 8.7 times more Copper, 2.9 times more Iron, 2.4 times more Magnesium, 4 times more Manganese, 8 times more Phosphorus, 1.3 times more Potassium and 5.1 times more Zinc than Boiled Navy Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled Navy Beans have 2.2 times more Omega 3 and 1.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.4 times more Energy, 91.6 times more Fat, 60.7 times more Saturated Fat, 274.9 times more Omega 6 and 2.1 times more Protein than Boiled Navy Beans.
• Both Boiled Navy Beans and Toasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 5 oz.
• Both Boiled Navy Beans as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 5 oz.