Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Boiled White Beans:
Dried Sunflower Seed Kernels have 12.5 times more Vitamin B1, 7.7 times more Vitamin B2, 59.5 times more Vitamin B3, 4.9 times more Vitamin B5, 14.5 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C and 37.4 times more Vitamin E than Boiled White Beans.
While Boiled White Beans contain more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Boiled White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Sunflower Seeds vs Boiled White Beans:
Dried Sunflower Seed Kernels have 6.3 times more Copper, 1.4 times more Iron, 5.2 times more Magnesium, 3.1 times more Manganese, 5.8 times more Phosphorus, 40.8 times more Selenium and 3.6 times more Zinc than Boiled White Beans.
While Boiled White Beans contain 13.3 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Boiled White Beans have similar amounts of Calcium and Potassium per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Dried Sunflower Seed Kernels have 4.2 times more Energy, 147 times more Fat, 49 times more Saturated Fat, 277.7 times more Omega 6, 7.7 times more Sugars, 1.4 times more Fiber and 2.1 times more Protein than Boiled White Beans.
While Boiled White Beans contain 1.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Boiled White Beans have similar amounts of Omega 3 per 5 oz.
Both Dried Sunflower Seed Kernels as well as Boiled White Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.