Comparing Nutrients in 5 ounces Small White Beans VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Small White Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	16.4% 476kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	1.72% 1.67g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.2g	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	93% 35.3g	32% 12g	38g per day for Men 19-50 years
Protein	53.4% 30g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.8% 1.05mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	147% 1.9mg	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	137% 547μg	80.4% 322μg	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	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	NA	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.5% 245mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	283% 2.55mg	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	137% 11mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	61.8% 259mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	78.8% 1.8mg	120% 2.76mg	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	90% 631mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	64.3% 2186mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	36.2% 4mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Small White Beans vs Sunflower Seeds:

• Raw Small White Beans have 1.7 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Vitamin B1, 1.7 times more Vitamin B2, 6.2 times more Vitamin B3, 1.6 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin C than Raw Small White Beans.
• Both Raw Small White Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Small White Beans vs Sunflower Seeds:

• Raw Small White Beans have 2.2 times more Calcium, 1.5 times more Iron and 2.4 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Copper, 1.8 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 4.1 times more Selenium and 1.8 times more Zinc than Raw Small White Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw Small White Beans have 3.9 times more Omega 3, 3.1 times more Carbohydrate and 2.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 43.6 times more Fat, 14.7 times more Saturated Fat and 83.5 times more Omega 6 than Raw Small White Beans.
• Both Raw Small White Beans and Dried Sunflower Seed Kernels have similar amounts of Protein per 5 oz.
• Both Raw Small White Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.