Comparing Nutrients in 5 ounces Boiled Yellow Beans VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Beans	25%	7%	68%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Yellow Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.04% 204kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	27.6% 36g	25% 32.4g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	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	38.8% 14.7g	39.5% 15g	38g per day for Men 19-50 years
Protein	23% 13g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow 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	22% 0.27mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.27% 1mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	28.7% 115μg	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	2.83% 2.55mg	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	8.9% 1.33mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.8% 88mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	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	44% 3.5mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	37% 259mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	13.5% 461mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Boiled Yellow Beans have 1.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 5.8 times more Vitamin B3, 30.3 times more Vitamin B5, 6.1 times more Vitamin B6, 2.9 times more Vitamin B9 and 38.6 times more Vitamin E than Boiled Yellow Beans.
• Both Boiled Yellow Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 5 oz.
• Both Boiled Yellow 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 Boiled Yellow Beans vs Oil Roasted Sunflower Seeds:

• Boiled Yellow Beans have 40.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Calcium, 9.7 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 4.6 times more Manganese, 6.2 times more Phosphorus, 1.5 times more Potassium, 60.2 times more Selenium and 4.9 times more Zinc than Boiled Yellow Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled Yellow Beans have 2.6 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.1 times more Energy, 47.5 times more Fat, 25.3 times more Saturated Fat, 135.2 times more Omega 6, 9.1 times more Sugars and 2.2 times more Protein than Boiled Yellow Beans.
• Both Boiled Yellow Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate and Fiber per 5 oz.
• Both Boiled Yellow Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.