Comparing Nutrients in 5 ounces Pink Beans VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pink Beans	24%	3%	73%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pink Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.8% 486kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	19.7% 0.31g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	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	70% 91g	25% 32.4g	130g per day for Men 19-50 years
Sugars	4.2% 3.03g	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	47.4% 18g	39.5% 15g	38g per day for Men 19-50 years
Protein	53% 29.7g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Pink 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	91% 1.1mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.8% 2.7mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.5% 0.75mg	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	164% 656μg	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	0% 0mg	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	2% 0.3mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.73% 8.08μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.4% 184mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	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	120% 9.6mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	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	84% 588mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	61% 2075mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	33.5% 18.4μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	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	0.39% 14.3g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Raw Pink Beans have 2.4 times more Vitamin B1, 2 times more Vitamin B9 and 1.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 7 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and 173 times more Vitamin E than Raw Pink Beans.
• Both Raw Pink Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pink Beans vs Oil Roasted Sunflower Seeds:

• Raw Pink Beans have 1.5 times more Calcium, 1.6 times more Iron, 1.4 times more Magnesium and 3 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Copper, 1.5 times more Manganese, 2.7 times more Phosphorus, 6 times more Selenium and 2 times more Zinc than Raw Pink Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw Pink Beans have 2.7 times more Omega 3 and 2.8 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 45.4 times more Fat, 24.2 times more Saturated Fat, 129.1 times more Omega 6 and 1.5 times more Sugars than Raw Pink Beans.
• Both Raw Pink Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber and Protein per 5 oz.
• Both Raw Pink Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.