Comparing Nutrients in 5 ounces Canned low Salt Pinto Beans with Liquids VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Pinto Beans with Liquids	22%	6%	72%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned low Salt Pinto Beans with Liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4% 116kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.5g	22.5% 29g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17% 6.52g	43% 16.3g	38g per day for Men 19-50 years
Protein	11.6% 6.52g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Pinto Beans with Liquids	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	6.14% 0.074mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.37% 0.38mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.86% 0.19mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	8.5% 34μg	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	1.1% 0.99mg	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	5.2% 0.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Pinto Beans with Liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	289% 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	26% 2.1mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	18.6% 130mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	9.54% 5.24μg	NA	55μg per day for Men 19-50 years
Sodium	13.8% 207mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	3% 111g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned low Salt Pinto Beans with Liquids VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned low Salt Pinto Beans with Liquids versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned low Salt Pinto Beans with Liquids vs Toasted Sunflower Seeds:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 6.3 times more Vitamin B1, 17.8 times more Vitamin B2, 15.7 times more Vitamin B3, 51.9 times more Vitamin B5, 6 times more Vitamin B6 and 9.9 times more Vitamin B9 than Canned Pinto Beans Solids and Liquids low Salt.
• 5 ounces of Canned low Salt Pinto Beans with Liquids have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Pinto Beans Solids and Liquids low Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned low Salt Pinto Beans with Liquids vs Toasted Sunflower Seeds:

• 5 ounces of Canned low Salt Pinto Beans with Liquids have 48.7 times more Sodium and 78.2 times more Water than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 11.3 times more Copper, 4.6 times more Iron, 3.9 times more Magnesium, 6.6 times more Manganese, 12.6 times more Phosphorus, 1.8 times more Potassium and 9.5 times more Zinc than Canned Pinto Beans Solids and Liquids low Salt.
• Both Canned low Salt Pinto Beans with Liquids and Toasted Sunflower Seeds contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned low Salt Pinto Beans with Liquids have 1.5 times more Omega 3 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 7.5 times more Energy, 101.4 times more Fat, 51.3 times more Saturated Fat, 434.8 times more Omega 6, 1.4 times more Carbohydrate, 2.5 times more Fiber and 3.7 times more Protein than Canned Pinto Beans Solids and Liquids low Salt.
• 5 ounces of Canned low Salt Pinto Beans with Liquids provide inadequate amounts of Omega 6