Comparing Nutrients in 5 ounces Sunflower Seeds VS White Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
White Beans	27%	2%	71%

Macro Nutrients

	Sunflower Seeds	White Beans	Recommended Dietary Allowance
Energy	28.5% 828kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	4.13% 3g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	White Beans	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	34.7% 0.45mg	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	80.4% 322μg	137% 550μg	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	2.2% 2mg	0% 0mg	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	332% 50mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	White Beans	Recommended Dietary Allowance
Calcium	11% 111mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	155% 1.4mg	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	93% 7.44mg	185% 14.8mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	111% 2.55mg	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	134% 936mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	75% 2544mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.43% 16g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.4 times more Vitamin B1, 2.4 times more Vitamin B2, 17.4 times more Vitamin B3, 1.5 times more Vitamin B5, 4.2 times more Vitamin B6, more Vitamin C and 167.5 times more Vitamin E than Raw White Beans.
• While Raw White Beans contain 1.7 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw 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 White Beans:

• Dried Sunflower Seed Kernels have 1.8 times more Copper, 1.7 times more Magnesium, 2.2 times more Phosphorus, 4.1 times more Selenium and 1.4 times more Zinc than Raw White Beans.
• While Raw White Beans contain 3.1 times more Calcium, 2 times more Iron, 2.8 times more Potassium and 1.8 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw White Beans have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.8 times more Energy, 60.5 times more Fat, 20.3 times more Saturated Fat, 116.4 times more Omega 6 and 1.2 times more Sugars than Raw White Beans.
• While Raw White Beans contain 2.8 times more Omega 3, 3 times more Carbohydrate and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw White Beans have similar amounts of Protein per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Raw White Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.