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

Macros Ratio

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

Macro Nutrients

	Great Northern Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23% 673kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	105% 40g	58% 22g	38g per day for Men 19-50 years
Protein	77.5% 43.4g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	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	108% 1.3mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.88mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.2% 0.89mg	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	239% 957μg	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	11.7% 10.5mg	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	2.9% 0.44mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	34.7% 347mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	185% 1.66mg	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	136% 11mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	89.3% 375mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	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	127% 887mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	81% 2752mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	46.5% 25.6μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.57% 21.2g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Raw Great Northern Beans have 6.2 times more Vitamin B1, 2 times more Vitamin B9, 3.8 times more Vitamin C and 2.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.6 times more Vitamin B3, 6.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 118.6 times more Vitamin E than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Great Northern Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Great Northern Beans have 2.5 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium and 1.6 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper, 1.5 times more Manganese, 2.6 times more Phosphorus, 6.1 times more Selenium and 2.3 times more Zinc than Raw Great Northern Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw Great Northern Beans have 3.1 times more Omega 3, 2.6 times more Carbohydrate and 1.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 43.7 times more Fat, 14.7 times more Saturated Fat and 124.6 times more Omega 6 than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars and Protein per 7 oz.
• Both Raw Great Northern Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.