Comparing Nutrients in 7 ounces Canned Great Northern Beans low Salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Great Northern Beans low Salt	25%	3%	72%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Great Northern Beans low Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.8% 226kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	7.47% 5.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	25.6% 9.72g	58% 22g	38g per day for Men 19-50 years
Protein	26% 14.6g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Canned Great Northern Beans low Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	123% 1.6mg	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	40% 161μg	118% 470μg	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	2.87% 2.58mg	3.1% 2.78mg	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	10.5% 1.57mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Great Northern Beans low Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.5% 105mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	404% 3.63mg	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	39% 3.1mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	182% 4.2mg	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	38.6% 270mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	20.5% 697mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	3.75% 139g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Great Northern Beans low Salt VS Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Great Northern Beans low Salt versus 7 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Great Northern Beans low Salt vs Roasted Sunflower Seeds:

• 7 ounces of Canned Great Northern Beans low Salt have 1.3 times more Vitamin B1 than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 4.1 times more Vitamin B2, 15.3 times more Vitamin B3, 25.3 times more Vitamin B5, 7.6 times more Vitamin B6, 2.9 times more Vitamin B9 and 33 times more Vitamin E than Canned Great Northern Beans low Salt.
• Both Canned Great Northern Beans low Salt and Roasted Sunflower Seeds provide similar amounts of Vitamin K per seven ounces.
• Both Canned Great Northern Beans low Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Great Northern Beans low Salt vs Roasted Sunflower Seeds:

• 7 ounces of Canned Great Northern Beans low Salt have 59 times more Sodium than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 11.4 times more Copper, 2.4 times more Iron, 2.5 times more Magnesium, 5.2 times more Manganese, 8.5 times more Phosphorus, 2.4 times more Potassium, 19.3 times more Selenium and 8.1 times more Zinc than Canned Great Northern Beans low Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 5.1 times more Energy, 127.7 times more Fat, 43.5 times more Saturated Fat, 368.3 times more Omega 6, 1.9 times more Sugars, 2.3 times more Fiber and 2.6 times more Protein than Canned Great Northern Beans low Salt.
• Both Canned Great Northern Beans low Salt and Roasted Sunflower Seeds offer comparable quantities of Omega 3 and Carbohydrate per seven ounces.
• 7 ounces of Canned Great Northern Beans low Salt provide inadequate amounts of Omega 6