Comparing Nutrients in 5 ounces Pinto Beans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pinto Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17% 492kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.2% 88.7g	26.2% 34g	130g per day for Men 19-50 years
Sugars	4.13% 3g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 2.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	54.2% 30.4g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Pinto 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	84.2% 1mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.7% 0.67mg	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	186% 744μg	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	9.92% 8.93mg	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	2% 0.3mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 160mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	90% 7.2mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	70.8% 1.63mg	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	83.2% 583mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	58% 1975mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.23mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Raw Pinto Beans have 6.7 times more Vitamin B1, 2.2 times more Vitamin B9, 4.5 times more Vitamin C and 2.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6 times more Vitamin B3, 9 times more Vitamin B5, 1.7 times more Vitamin B6 and 124.3 times more Vitamin E than Raw Pinto Beans.
• Both Raw Pinto Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Pinto 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 Pinto Beans vs Roasted Sunflower Seeds:

• Raw Pinto Beans have 1.6 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium and 1.6 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 1.8 times more Manganese, 2.8 times more Phosphorus, 2.8 times more Selenium and 2.3 times more Zinc than Raw Pinto Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw Pinto Beans have 3.4 times more Omega 3, 2.6 times more Carbohydrate 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, 40.5 times more Fat, 22.2 times more Saturated Fat, 192.8 times more Omega 6 and 1.3 times more Sugars than Raw Pinto Beans.
• Both Raw Pinto Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 5 oz.
• Both Raw Pinto Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.