Comparing Nutrients in 5 ounces Boiled White Beans with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans with Salt	27%	2%	71%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled White Beans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.8% 197kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.69% 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	27.4% 35.6g	22.5% 29g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	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	23.5% 8.93g	43% 16.3g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans with Salt	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	14% 0.17mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	28.7% 115μg	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	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	8.9% 1.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.8% 128mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	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	65.6% 5.24mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	23% 160mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	23.4% 795mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	NA	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled White Beans with Salt vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 2.8 times more Vitamin B1, 6.2 times more Vitamin B2, 30 times more Vitamin B3, 30.8 times more Vitamin B5, 8.7 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt as well as Toasted 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 Boiled White Beans with Salt vs Toasted Sunflower Seeds:

• Boiled White Beans with Salt have 1.6 times more Calcium, 80.7 times more Sodium and 63.1 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6.4 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 3.3 times more Manganese, 10.2 times more Phosphorus and 3.8 times more Zinc than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled White Beans with Salt have 1.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.5 times more Energy, 162.3 times more Fat, 65.4 times more Saturated Fat, 450.5 times more Omega 6, 1.8 times more Fiber and 1.8 times more Protein than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 5 oz.
• Both Boiled White Beans with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.