Comparing Nutrients in 5 ounces Navy Beans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Navy Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.5% 478kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	47.7% 0.76g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.47g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.2% 86g	26.2% 34g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	5.34% 3.87g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 4.72g	NA	g per day for Men 19-50 years
Fiber	57% 21.7g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	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	92% 1.1mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	87.7% 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	129% 516μg	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	NA	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	0.19% 0.028mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 208mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	288% 2.6mg	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	97% 7.8mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	87.4% 2mg	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	82.4% 577mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	49.4% 1680mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	28.3% 15.6μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 7.3 times more Vitamin B1 and 1.5 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B2, 3.2 times more Vitamin B3, 9.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 1305 times more Vitamin E than Raw Navy Beans.
• Both Raw Navy Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 5 oz.
• Both Raw Navy Beans as well as Dry Roasted 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 Navy Beans vs Roasted Sunflower Seeds:

• Raw Navy Beans have 2.1 times more Calcium, 1.4 times more Iron, 1.4 times more Magnesium and 1.4 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper, 1.5 times more Manganese, 2.8 times more Phosphorus, 7.2 times more Selenium and 1.4 times more Zinc than Raw Navy Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw Navy Beans have 7.8 times more Omega 3, 2.5 times more Carbohydrate, 1.4 times more Sugars and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 33.2 times more Fat, 30.7 times more Saturated Fat and 97.9 times more Omega 6 than Raw Navy Beans.
• Both Raw Navy Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 5 oz.
• Both Raw Navy Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 5 oz.