Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Canned Navy Beans:
Oil Roasted Sunflower Seed Kernels have 2.3 times more Vitamin B1, 5.1 times more Vitamin B2, 8.5 times more Vitamin B3, 40.3 times more Vitamin B5, 7.7 times more Vitamin B6, 3.8 times more Vitamin B9, 1.6 times more Vitamin C and 46.6 times more Vitamin E than Canned Navy Beans.
Both Oil Roasted Sunflower Seed Kernels and Canned Navy Beans have similar amounts of Vitamin K per 5 oz.
Both Oil Roasted Sunflower Seed Kernels as well as Canned Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Canned Navy Beans:
Oil Roasted Sunflower Seed Kernels have 1.9 times more Calcium, 8.7 times more Copper, 2.3 times more Iron, 2.7 times more Magnesium, 5.5 times more Manganese, 8.5 times more Phosphorus, 1.7 times more Potassium, 13.5 times more Selenium and 6.8 times more Zinc than Canned Navy Beans.
While Canned Navy Beans contain 112 times more Sodium and 45.7 times more Water than Oil Roasted Sunflower Seed Kernels.
Comparison of macro-nutrients per 5 ounces:
Oil Roasted Sunflower Seed Kernels have 5.2 times more Energy, 119.3 times more Fat, 63.1 times more Saturated Fat, 338.7 times more Omega 6, 11.1 times more Sugars, 2.1 times more Fiber and 2.7 times more Protein than Canned Navy Beans.
Both Oil Roasted Sunflower Seed Kernels and Canned Navy Beans have similar amounts of Omega 3 and Carbohydrate per 5 oz.
Both Oil Roasted Sunflower Seed Kernels as well as Canned Navy Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.