Comparing Nutrients in 5 ounces Sunflower Seed Butter VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Sunflower Seed Butter	Canned Kidney Beans	Recommended Dietary Allowance
Energy	30% 875kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	80.7% 78.2g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	81% 14g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	16% 20.6g	130g per day for Men 19-50 years
Sugars	20.6% 15g	3.6% 2.62g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 15g	% 2.62g	g per day for Men 19-50 years
Fiber	21.3% 8.08g	16% 6.1g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	8.07% 0.1mg	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	84% 336μg	12.8% 51μg	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	4.25% 3.83mg	1.9% 1.7mg	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	216% 32.4mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9.07% 91mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	252% 2.26mg	21.3% 0.19mg	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	73% 5.84mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	10.4% 0.24mg	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	135% 944mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seed Butter vs Canned Kidney Beans:

• Sunflower Seed Butter no Salt has 3.2 times more Vitamin B2, 16.4 times more Vitamin B3, 8.5 times more Vitamin B5, 7.4 times more Vitamin B6, 6.6 times more Vitamin B9, 2.3 times more Vitamin C and 1144.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.2 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seed Butter vs Canned Kidney Beans:

• Sunflower Seed Butter no Salt has 1.9 times more Calcium, 11.8 times more Copper, 3.5 times more Iron, 11.5 times more Magnesium, 12.3 times more Manganese, 7.4 times more Phosphorus, 2.4 times more Potassium, 116 times more Selenium and 10.6 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 98.7 times more Sodium and 125.9 times more Water than Sunflower Seed Butter no Salt.

Comparison of macro-nutrients per 5 ounces:

• Sunflower Seed Butter no Salt has 7.3 times more Energy, 92 times more Fat, 33.2 times more Saturated Fat, 91.8 times more Omega 6, 1.6 times more Carbohydrate, 5.7 times more Sugars, 1.3 times more Fiber and 3.3 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Omega 3 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.