Nutrient Comparison: Black Beans VS Oil Roasted Sunflower Seeds per 7 oz
Compare the macro and micronutrient content in 7 oz of Black Beans versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Black Beans vs Oil Roasted Sunflower Seeds:
- 7 ounces of Black Beans have 2.8 times more Vitamin B1, 1.9 times more Vitamin B9 and 1.8 times more Vitamin K than Oil Roasted Sunflower Seeds.
- While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 7.7 times more Vitamin B5, 2.8 times more Vitamin B6 and 173 times more Vitamin E than Raw Black Beans.
- 7 ounces of Black Beans have insufficient amounts of Vitamin E
- Both Raw Black Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Black Beans vs Oil Roasted Sunflower Seeds:
- 7 ounces of Black Beans have 1.4 times more Calcium, 1.3 times more Magnesium and 3.1 times more Potassium than Oil Roasted Sunflower Seeds.
- While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.1 times more Copper, 2 times more Manganese, 3.2 times more Phosphorus, 24.4 times more Selenium and 1.4 times more Zinc than Raw Black Beans.
- Both Black Beans and Oil Roasted Sunflower Seeds contain similar levels of Iron per seven ounces.
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Black Beans have 3.4 times more Omega 3, 2.7 times more Carbohydrate and 1.5 times more Fiber than Oil Roasted Sunflower Seeds.
- While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 36.1 times more Fat, 19.3 times more Saturated Fat, 103 times more Omega 6 and 1.5 times more Sugars than Raw Black Beans.
- Both Black Beans and Oil Roasted Sunflower Seeds offer comparable quantities of Protein per seven ounces.
- 7 ounces of Black Beans provide inadequate amounts of Omega 6